Procaryote
Shoulder · Stretching

Posterior shoulder capsule stretch

Posterior shoulder capsule stretch, 3 sets, hold 30 seconds per side

Illustration of the Posterior shoulder capsule stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Stand or sit, bring the affected arm in front of you at shoulder height, then use the other arm to gently pull the stretched arm towards the chest, feeling a stretch at the back of the shoulder.

Tips: Keep your back straight and avoid shrugging the shoulder during the stretch. Perform the movement slowly and smoothly.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Standing or sitting, arm at shoulder height
Clinical goal
Improve flexibility and reduce stiffness at the back of the shoulder
Also known as
posterior shoulder stretch, posterior capsule stretch, cross-body shoulder stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.