POSTERIOR CAPSULE SLEEPER MASSAGE

This exercise is to reduce tension through the posterior capsule of the glenohumeral joint. Start by placing a massage ball at the back of the shoulder joint roughly where the posterior deltoid is located and lie down on your side. Slowly rotate the arm into internal rotation then external rotation. Aim to go to maximum tolerable range. Limit self massage techniques to 2-3 minutes a day, and to a maximum of every other day.

Structures Involved:

• Posterior Shoulder Capsule

• Posterior Deltoid

Related Conditions:

• Shoulder Impingement

• Dynamic Shoulder Instability

• Posterior Capsule Impingement

Exercise Equipment:

Related Exercises