Split Stance Biceps Stretch

The Split Stance Biceps Stretch is an intermediate Stretching technique used to restore length in the anterior portion of The Shoulder Girdle and its associated musculature. Consequently, this technique may form a relevant part of treatment for pathologies such as Subacromial Impingement , Biceps Tendinopathy , Rotator Cuff Tendinopathy and Adhesive Capsulitis .

Involved Soft Tissues

The following Muscles and Connective Tissue structures are lengthened during the Split-Stance Biceps Stretch:Muscle:

• Biceps Brachii

• Pectoralis Major

• Pectoralis Minor

• Anterior Deltoid

• Coracobrachialis

• Brachialis

• Brachioradialis

• Pronator Teres

• Scalenes

• Sternocleidomastoid

Connective Tissue:

• Anterior Glenohumeral Joint Capsule

• Glenohumeral Capsular Ligaments

  • Superior Glenohumeral Ligament

  • Middle Glenohumeral Ligament

  • Anterior portion of Inferior Glenohumeral Ligament

• Fascia

  • Regions

    • Cervical Fascia

    • Pectoral/ Axillary Fascia

  • Fascial Lines

    • Superficial Front Line

    • Superficial Front Arm Line

    • Spiral Line

  • Myofascial Chains

    • Ventral Arm Chain

    • Anterior Sling

Procedure

Starting Position:

• Patient is standing in the following position:

  • Ipsilateral hand grasping a pole, door frame or something similar at roughly the height of the nipple when standing. Those with increased muscle tone may need to lower the hand while those who are more flexible may increase the stretch by grasping higher

  • Legs are in split stance with ipsilateral side back and both knees slightly flexed

The stretch is then applied by leaning forward through the torso while keeping both shoulders square.

Variation

• Long Head of Biceps - hand grasps pole with Thumb side of hand inferior

• Short Head of Biceps - hand grasps pole with Thumb side of hand superior

• Brachialis - rather than grasping a pole, the palm is placed on a flat surface at roughly the same height. Instead of leaning forward the stretch is applied by bending at The Hips and The Knees to lower the torso

Cluster

Regression

The following techniques may be used as a regression if the Split Stance Biceps Stretch exceeds the capacity of the patient:

• Rotator Cuff Pendulums - oscillatory motion that afford a distracting glide to the Humeral Head

• Door Frame Shoulder Stretch - self-guided anterior shoulder stretch with large Horizontal GH Joint - Abduction range

Progression

The following techniques may be used as a progression to the Split Stance Biceps Stretch once proficiency is achieved:

• Shoulder Dislocates - mobility exercise that emphasises the greatest circumduction range possible

• Bretzel 1.0 - wholebody technical stretch that incorporates anterior shoulder

• Bretzel 2.0 - variation with greater hip extension range

• Wheel Pose - full bridge variation that lengthens entire anterior chain