Shoulder stretching exercises, including anterior shoulder stretch, chest stretch, triceps stretch, and latissimus dorsi stretch, as well as partner-assisted exercises that can increase a range of motion still further in the shoulder joints.
Anterior Shoulder Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2017/05/shoulder-impingement-stretch220.jpg)
Stretching the front part of the shoulder and chest muscles can help to improve posture. There are a number of ways of stretching the muscles at the front of the shoulder.
Teaching point:
- 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
- Anterior Deltoid
- Pectoralis Major
Anterior Shoulder Stretch II
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2017/05/doorway-stretch.jpeg)
Using furniture, doorways and other equipment can be very useful to provide an effective stretch. Just make sure it’s sturdy first!
Teaching point:
- Place one hand on the top of a doorframe (or something similar if you can’t reach it)
- Keep the elbow straight
- Take one step forward and lean forwards until you can feel a stretch
- Hold for between 10 and 30 seconds
Variations
- If you can’t quite reach it, use the highest point you can reach
- Anterior Shoulder Stretch I
Muscles Stretched
- Anterior Deltoid
- Pectoralis Major
Chest Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2016/10/chest.jpg)
Stretching the chest muscles, especially pectoralis minor can be beneficial in improving the posture of the upper back and shoulder girdle.
Teaching point:
- Stand in a doorway or next to a wall
- Bend the arm being stretched and place the forearm flat against the wall or door frame
- Step forwards and rotate your body away from your outstretched arm
- Hold for between 10 and 30 seconds
Muscles Stretched
- Pectoralis Major
- Pectoralis Minor
Chest Stretch with a Partner
Getting a partner to pull the arms back gently can be an effective way of stretching the chest. Just make sure you communicate and let them know when you can feel a gentle stretch.
Teaching point:
- Hold your arms out behind you, parallel to the floor
- Your partner should be standing behind you and holding your lower arms
- Get your partner to gently apply pressure as if trying to push your wrists together
- Hold for between 10 and 30 seconds
Variations
- Chest Stretch
Muscles Stretched
- Pectoralis Major
- Pectoralis Minor
Triceps Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2016/10/triceps-stretch.jpeg)
The muscles of the arm including the Triceps are often overlooked when it comes to a stretching routine. Stretching the Triceps, especially after a weights workout can help reduce DOMS.
Teaching point:
- Place your hand on your upper back with the elbow bend towards the ceiling
- Use your other hand to pull the elbow towards your head
- Hold for between 10 and 30 seconds
Variations
- Hold a towel in the hand of the arm being stretched and bring it into the position above so that the towel is hanging behind your back
- Bring the other hand behind you at waist height and pull down on the towel
Muscles Stretched
- Triceps Brachii
Latissimus Dorsi Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2017/05/latstretch.jpg)
The lats are regularly left out of stretching routines, however, all it takes is a simple stretch like this or kneeling on the floor.
Teaching point:
- Stand upright with your arms above your head
- Reach up as high as possible
- Hold for between 10 and 30 seconds
Variations
- Perform one arm at a time
- Latissimus Dorsi Stretch II
Muscles Stretched
- Latissimus Dorsi
Posterior Shoulder Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2016/11/backshoulder.jpg)
Stretching the back of the shoulder can be effective in rotator cuff injuries and also when the muscles of the upper back and neck are tight.
Teaching point:
- 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
- Posterior Deltoid
- Supraspinatus
- Infraspinatus
- Rhomboids
Posterior Shoulder Stretch II
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2016/11/backshoulder2.jpeg)
This stretch is great for rotator cuff injuries and can also be performed before exercise, especially if throwing is involved.
Teaching point:
- Stand with your hand on the middle of your back and the elbow pointing out
- U
se the other hand to pull the elbow forwards - Make sure you keep your backhand still
- Hold for between 10 and 30 seconds
Variations
- Supraspinatus Stretch
Muscles Stretched
- Supraspinatus
- Infraspinatus
External Rotation Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2016/11/external-rotationstretch180.jpg)
The muscles of the rotator cuff such as the subscapularis should be stretched prior to activities involving overhead movements such as throwing and racket sports.
Teaching point:
- Lay on your back with your shoulder abducted to 90 degrees and your elbow flexed to 90 degrees
- Get a partner to externally rotate your shoulder, ie. push the fist back towards the floor
- Make sure they support the upper arm at the elbow
- 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 trying to touch the fist on the wall
- When this is easy, move forwards slightly to allow more movement
- Don’t lean back!
Muscles Stretched
- Subscapularis
- Teres Major
Supraspinatus Stretch
![](https://www.sportsinjuryclinic.net/wp-content/uploads/2017/05/suprasponatus.jpeg)
Stretching the supraspinatus and other rotator cuff muscles is important in throwing and other overhead activities such as badminton. These muscles are often overlooked and frequently injured.
Teaching point:
- 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
- Posterior shoulder stretch II
Muscles Stretched
- Supraspinatus
Assisted tricep stretch
The assisted triceps stretch aims to stretch the triceps brachii muscle with assistance from a therapist.
Teaching point:
- The therapist supports the elbow and holds the wrist with the other hand
- The hand is moved towards the shoulder until a stretch is felt by the athlete
Muscles stretched
- Triceps brachii