Appropriate levels of flexibility in the rotator cuff and general shoulder region will promote a proper range of motion in all planes of movement to help decrease the likelihood of SS developing (Chang, 2002; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Loosli & Quick, 1996; Newton, Jones, Kraemer, & Wardle, 2002; Pink & Jobe, 1996; Pollard & Croker, 1999; Reuter & Wright, 1996; Otis & Goldingay, 2000; Weldon & Richardson, 2001). This could include steps to enhance flexibility, as well as steps to stop or limit some types of stretches to eliminate or decrease laxity (Baum, 1994). Flexibility work should include and consider:
- Complete a proper warm-up of muscles before any flexibility work is started (Baum, 1994; Loosli & Quick, 1996).
- Avoiding ballistic stretches (Baum, 1994; Costill, Maglischo, & Richardson, 1992; Pink & Jobe, 1996).
- Perform stretches in planes and positions of use, not in random directions (Baum, 1994; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Mayo Clinic, 2000).
- Do not overstretch, as often happens when partner-type techniques are used (Baum, 1994; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Mayo Clinic, 2000; Pink & Jobe, 1996).
- Hold stretches at a point of mild tension for 12-20 s, release and repeat two additional times (Baum, 1994).
- Utilize strain-counter-strain or muscle shortening to loosen a tight band of muscle, relieving pain and increasing range of motion (Baum, 1994; Counsilman & McAllister, 1986).
- Use range of motion, dynamic stretches, such as pendulum swings (Chang, 2002; Pink & Jobe, 1996).
- Use isolated stretches of the pectoralis, posterior capsule, and latissimus dorsi (Johnson, Gauvin, & Fredericson, 2003; Pink & Jobe, 1996; Weldon & Richardson, 2001).
