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.

 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 for 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 forwards and lean forwards until you can feel a stretch
  • Hold for between 10 and 30 seconds

Variations

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 back hand still
  • Hold for 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