A standing stretch pulling one straight arm across the chest to stretch the back of the shoulder.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing or seated tall with shoulders relaxed.
Bring one arm straight across the front of your chest.
Hold it just above the elbow with the other hand.
Gently pull the arm closer to your chest until you feel a stretch at the back of the shoulder.
Hold, then switch arms.
Breathing: Breathe slowly and relax the shoulder on each exhale.
Keep the shoulder down, away from the ear
Pull at the upper arm, not the elbow joint
Stay square, don't twist
Shrugging the stretched shoulder
Rotating the torso
Pulling on the forearm or elbow joint
Stretch to mild tension, never pain; avoid if it pinches at the front of the shoulder.