Shoulder Capsule Stretch

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Shoulder Capsule Stretch


Target Body Part:
Arms, Chest, Shoulders

Equipment Needed:
No Equipment

Step 1

Anterior Capsule Stretch - Starting Position: Stand parallel to a doorway or pole, so it is in line with your right shoulder. Stand with your feet hip-width, toes pointing forward or turned slightly outwards, with arms by your sides. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the back to arch. Keep your chest lifted and chin tipped up slightly.

 

Step 2

Bend your right elbow to 90 degrees and place your right forearm on the surface (door jam or pole). Slowly shift your gaze over your left shoulder, drawing the left shoulder slightly back until you feel a stretch. Do not allow the hips to rotate. Hold the stretch for 15-30 seconds. Repeat for a total of 2-4 repetitions on each side.

 

Step 3

Posterior Capsule Stretch - Stand parallel to a doorway or pole, so it is in line with your right shoulder. Stand with your feet hip-width, toes pointing forward or turned slightly outwards, with arms by your sides. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the back to arch. Keep your chest lifted and chin tipped up slightly.

 

Step 4

Extend your right arm directly in front of you, palm facing up. Place your left hand under your right elbow and bring your right arm across the front of the body. Hold the stretch for 15-30 seconds. Repeat for a total of 2-4 repetitions on each side.
Exercise Variation: An alternative position - stand next to a wall extending your right arm in front of your body. Place the full length of the arm against the wall. Slowly rotate your trunk inward toward the wall. Hold the stretch for 15-30 seconds. Repeat for a total of 2-4 repetitions on each side.

 

Step 5

Superior Capsule Stretch - Stand with your feet hip-width, toes pointing forward or turned slightly outwards, with arms by your sides. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the back to arch. Keep your chest lifted and chin tipped up slightly.

 

Step 6

Place your left hand on your right elbow and pull it inward and downward Hold the stretch for 15-30 seconds. Repeat for a total of 2-4 repetitions on each side.

 

Step 7

Inferior Capsule Stretch - Starting Position: Stand with your feet hip-width, toes pointing forward or turned slightly outwards, with arms by your sides. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the back to arch. Keep your chest lifted and chin tipped up slightly.

 

Step 8

Reach your right arm to the ceiling keeping your shoulder down and away from your ears. Bend the right elbow. Let your right hand drop to the middle of your back with your palm facing your back. Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow, applying light pressure to deepen the stretch.

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