I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing with a dumbbell in one hand. You bend your bust forward by holding yourself to a machine (or with a incline bench).
Release your arm and let hang the dumbbell for a minute trying to relax your shoulder.
This exercise stretches your infraspinatus, teres minor muscle, and a little bit your supraspinatus. These muscles are on the posterior side of the scapula.
In bodybuilding, these muscles often contractures and spasms. The consequences are that this can put your shoulder in a bad position and can, over time, create pathologies of wear and tear tendon.
Note : Contratures of spasms of the teres minor muscles and infraspinatus creates an external rotation of the humerus. Which causes an excessive friction of the tendon of the long head of the biceps (in intertubercular furrow of humerus) in the forearm. The consequences are inflammation followed by a rutpture of wear of the tendon.
It’s for this reason that as soon as you have a suspicious contracture, do this stretch to try to relax your muscles.
Share this article if you think it can help someone you know. Thank you.
-Steph