The following exercise will stretch the muscles of the shoulder. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries.
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Anterior Shoulder Stretch
Teaching Points
- Stand upright with the back straight
- Clasp your hands behind your back
- Slowly lift your hands away from the back and up towards the ceiling
- Hold between 10 and 30 seconds
Variations
- Place the palms of your hands on your lower back
- Try to bring your elbows together behind your back
Muscles Stretched
Related Injuries
Anterior Shoulder Stretch II
Teaching Points
- Place one hand on the top of a doorframe (or something similar if you can’t reach)
- Keep the elbow straight
- Take one step forward and lean forward until you can feel a stretch
- Hold for between 10 and 30 seconds
Variations
- If you can’t quite reach, use the highest point you can reach
- Anterior Shoulder Stretch I
Muscles Stretched
Related Injuries
Posterior Shoulder Stretch
Teaching Points
- Stand upright and cross one arm across your body
- Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder
- Hold for between 10 and 30 seconds
Variations
- Bend the elbow of the arm being stretched
Muscles Stretched
Related Injuries
Posterior Shoulder Stretch II
Teaching Points
- Stand with your hand on the middle of your back and the elbow pointing out
- Use the other hand to pull the elbow forwards
- Make sure you keep your backhand still
- Hold between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Supraspinatus Stretch
Teaching Points
- Place your hands on your hips and move the elbows forwards
- Don’t move your hands, just your elbows!
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Internal Rotation Stretch
Teaching Points
- Lay on your back with your shoulder abducted to 90 degrees and elbow flexed to 90 degrees
- Get a partner to internally (medially) rotate your shoulder, ie. push the fist forwards towards the floor
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
External Rotation Stretch
Teaching Points
- Lay on your back with your shoulder abducted to 90 degrees and elbow flexed to 90 degrees
- Get a partner to externally rotate your shoulder, ie. push the fist backwards towards the floor
- Hold for between 10 and 30 seconds
Variations
- If you don’t have a partner to help, stand with your back against a wall
- With the arm in the same position try to touch the fist on the wall
- When this is easy, move forwards slightly to allow more movement
- Don’t lean back!
Muscles Stretched
Related Injuries
