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Exercise handout — move better, feel better.
Posterior Shoulder Stretch
Stretch the back of the shoulder which can contribute to neck and shoulder tension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
25 sec
Reps / Time
15 sec
Rest
Hold 20-30 seconds each side
Tempo
Step-by-Step Guide
Set up
- Stand or sit with good posture
- Bring right arm across body at chest height
- Use left hand to hold right elbow
Step 1 of 5
Gently pull right arm toward your chest
Step 2 of 5
Feel stretch in back of right shoulder
Step 3 of 5
Keep shoulder down, don't shrug
Step 4 of 5
Hold for 20-30 seconds
Step 5 of 5
Repeat on other side
Breathing
- Slow deep breaths
- Exhale to relax
Form Cues
- Shoulder stays down
- Gentle pull only
- Relax into stretch
- Breathe normally
Common Mistakes to Avoid
- Shrugging shoulder up
- Pulling too hard
- Twisting body
- Holding breath
Safety Information
Stop if shoulder pain occurs. Gentle stretch only.
Progressions
Longer holds.
Regressions
Less pull. Shorter hold.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.