Shoulder Inferior Capsule: Self Flexion Mobilization. SMob

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What is the purpose of this exercise?

The shoulder is a ball and socket joint where the ball is the humerus (or big upper arm bone) and the socket is the shoulder blade. The ball is kept in contact with the socket by a variety of structures including ligaments, tendons and muscles.

The purpose of this exercise is to stretch the inferior (bottom) portion of those structures with an emphasis on improving shoulder abduction (bringing the arm out to the side)

Why would you utilize it?

Inferior capsule flexibility/mobility is important for our ability to reach overhead with optimal shoulder mechanics both directly in front of us and out to the side. We shoot to have around 120 degrees of pure shoulder motion with the shoulder blade blocked from moving. Often, if we are unable to attain that and don’t have a full 180 degree arc of motion bringing the arm in front of us or 150+ degrees straight to the side then it is likely (but not necessarily) the limiting factor.

Ensuring adequate mobility here is important for optimizing any form of overhead performance as limitations will drive compensatory movement like excessive shoulder blade shrugging or excessive upward gliding of the humerus. For the same reason, if we have limited inferior capsule mobility & pain when reaching overhead then it may be (but again is not always) a contributing factor and something worth addressing.

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