Posterior Capsule Stretch for Swimmers

A 2012 study by the journal “Sports Health” stated that competitive swimmers are predisposed to injuries of the upper limb. Even if you swim recreationally, you could be at risk as well. Swimming mechanics, duration and frequency are factors leading to shoulder injury. Knowing how to address shoulder issues early on can save you pain, and even surgery, down the road.

  1. Pathology

    • Your shoulder has the greatest range of motion of any joint in your body. Shoulder injuries are so common because it's extremely difficult to stabilize your shoulder in every possible position. Swimming involves many different shoulder motions, including side, overhead and across your body. With competitive swimmers often exceeding 4,000 strokes per workout, it's no surprise that about half of competitive swimmers experience shoulder pain. If your muscles cannot support every motion your shoulder is executing, imbalances appear and injuries follow.

    Swimmer's Shoulder

    • Swimmer's shoulder is a common injury that can cause pain in the front and lateral aspects of your shoulder. According to the “North American Journal of Sports Physical Therapy,” swimmer's shoulder normally begins with a tight posterior shoulder capsule, which causes the head of your humerus – the upper-arm bone – to be forced forward. This tight shoulder capsule can cause shoulder impingement and limit your internal rotation. Swimmer's shoulder should be treated by a knowledgeable sports physical therapist. If you feel some shoulder tightness and want to avoid further injury, regular stretching is your best preventive measure.

    Sleeper Stretch

    • The sleeper stretch is designed to stretch your shoulder capsule. Lie on your side with your upper arm against the floor out at 90 degrees from your body. Bend your elbow to 90 degrees so your fist is toward the ceiling. Mike Reinold, a sports physical therapist, stresses the importance of rolling away from your arm so your body is at roughly 45 degrees. Set your shoulder blade down and back and use your opposite hand to push very lightly on your fist toward the floor. Reinold recommends holding this stretch for 30 seconds.

    Horizontal Adduction

    • The horizontal adduction, or “cross-body,” stretch is another method of stretching your posterior capsule. The cross-body stretch involves bringing your upper arm directly in front of your body with your elbow at 90 degrees and your fist toward your opposite shoulder. Grab your elbow and pull your arm across your body. The “Journal of Orthopaedic and Sports Physical Therapy” has shown that the cross-body stretch is more effective than the sleeper stretch in restoring shoulder internal rotation. Reinold says he's a supporter of the cross-body stretch because most individuals will apply too much pressure to the sleeper stretch, which can lead to injury.