Shoulder Stretch
Shoulder Stretch is a flexibility - posterior deltoid exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Infraspinatus, Teres minor
- Exercise type
- Flexibility - posterior deltoid
Exercise technique
- Posture
Keep your torso upright and relax your shoulders.
- Arm
Reach your left arm across your chest to the right.
- Support
Place your right hand behind your left upper arm.
- Draw closer
Slowly draw the left upper arm toward your chest.
- Shoulder
Keep your left shoulder away from your ear.
- Hold
Face your chest forward while holding a comfortable stretch behind the shoulder.
- Switch
Reduce the pull, lower your arm and repeat on the other side.
Key technique points
- Do not pull from the elbow joint.
- Do not raise your shoulder.
- Keep your chest facing forward.
- Do not lift the arm toward your neck.
- Support the upper arm.
- Increase the stretch slowly.
Common mistakes
Turning with the chest
Do not turn your torso after the arm and reduce the stretch.
Raising the shoulder
Do not compress the stretching side toward your ear.
Pressing on the elbow
Do not apply sideways force to the joint.
Bringing the arm to the throat
Do not move your upper arm toward your neck instead of across your chest.
Hard pull
Do not create sudden force with your supporting hand.
Pushing the shoulder head forward
Do not collapse the joint inward during the pull.
Frequently asked questions
Shoulder Stretch: why is “Turning with the chest” a mistake?
Do not turn your torso after the arm and reduce the stretch.
Shoulder Stretch: why is “Raising the shoulder” a mistake?
Do not compress the stretching side toward your ear.
Shoulder Stretch: why is “Pressing on the elbow” a mistake?
Do not apply sideways force to the joint.
Shoulder Stretch: why is “Bringing the arm to the throat” a mistake?
Do not move your upper arm toward your neck instead of across your chest.
Shoulder Stretch: why is “Hard pull” a mistake?
Do not create sudden force with your supporting hand.
Shoulder Stretch: why is “Pushing the shoulder head forward” a mistake?
Do not collapse the joint inward during the pull.
What should I focus on when doing Shoulder Stretch?
Do not pull from the elbow joint. Do not raise your shoulder. Keep your chest facing forward. Do not lift the arm toward your neck. Support the upper arm. Increase the stretch slowly.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.