Infraspinatu Roll-Ball Stretch

1. Starting Position:

   • Stand next to a wall, about a foot away from it.

   • Position your feet shoulder-width apart for balance.

   • Relax your arms at your sides and ensure your body is straight.

2. Arm Placement:

   • Raise your arm that is closest to the wall and reach back to place your hand on the wall.

   • Your elbow should be slightly bent and your palm flat against the wall.

3. Movement:

   • Slowly roll your shoulder forward, moving your hand along the wall without losing contact.

   • Allow your torso to gently twist towards the wall, feeling a stretch in the back of your shoulder and upper back.

   • Keep your head facing forward and maintain a neutral spine.

4. Hold the Stretch:

   • Hold this position for about 15-30 seconds.

   • Breathe deeply, focusing on relaxing your shoulders as you hold the stretch.

5. Release and Switch Sides:

   • Slowly return to the starting position by rolling back your shoulder and bringing your arm back down.

   • Repeat the stretch on the opposite side, placing your other hand on the wall and performing the same movements.

6. Repetitions:

   • Aim for 2-3 sets, holding each side for 15-30 seconds.

Tips:

• Move gently to avoid straining your muscles.

• Focus on your breathing to enhance relaxation during the stretch.