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Exercises/Deltoids/Posterior Capsule Stretch

Exercise

POSTERIOR CAPSULE STRETCH

BeginnerPrimaryDeltoidsSecondaryUpper BackTriceps

Form cues

Keep the stretching arm parallel to the floor — do not let it drop
Apply gentle pressure with the opposite forearm or hand, not a forceful yank
Keep your shoulders level and avoid shrugging
Turn your head slightly away from the stretching arm to increase the stretch
Hold for 20–30 seconds per side; this stretch releases gradually
Useful as a warm-up before pressing or throwing movements
Animated diagram — illustrative only

About

A shoulder stretch targeting the posterior joint capsule, typically performed by bringing the arm across the body at shoulder height and gently pressing it with the opposite hand. Commonly used to address internal rotation deficits seen in throwing athletes.

Instructions

Step-by-step technique

01

Stand with feet shoulder-width

Begin in a stable, upright standing position with your core engaged and your shoulders relaxed. Ensure your posture is neutral, maintaining a long spine and keeping your head aligned directly over your torso to provide a solid foundation for the movement.

shoulders down and back
02

Position the stretching arm

Lift your target arm until it is parallel to the floor, extending it straight across the front of your chest. Keep the elbow slightly soft rather than fully locked to maintain a safe, controlled position throughout the stretch.

arm parallel to floor
03

Apply gentle cross-body pressure

Use your opposite forearm or hand to hook your elbow and gently pull the stretching arm closer to your chest. Maintain a consistent, light pressure rather than jerking the arm, ensuring you feel the stretch in the back of the shoulder joint.

do not yank
04

Adjust for deep tension

Turn your head slightly away from the stretching arm to intensify the sensation through the posterior capsule and upper back. Focus on keeping your shoulders level and avoid the common tendency to shrug the shoulder up toward your ear.

keep shoulders level
05

Hold and release slowly

Maintain this position for 20 to 30 seconds, breathing deeply to allow the muscles to release gradually. Once finished, slowly release the tension and return your arm to your side before repeating the process on the opposite shoulder.

breathe through tension

Common mistakes

What goes wrong — and why

Mistake

Shrugging the shoulder during the stretch

Shoulder elevation allows the upper trap to compensate for posterior capsule tightness.

Actively depress the shoulder blade before and during the stretch; the shoulder should stay down.

Mistake

Rotating the entire torso toward the stretched arm

Trunk rotation reduces the stretch on the posterior capsule and targets the rhomboids instead.

Keep the torso square; only the arm moves across the body.

Mistake

Forcing the arm past the comfort range

Aggressive overpressure on a tight posterior capsule can impinge the shoulder.

Apply gentle pressure; increase gradually over 30-second holds as the capsule relaxes.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Doorway Posterior Shoulder Stretch

Grip a doorframe and gently rotate the body forward for a less intensive posterior capsule stretch.

Variation

Sleeper Stretch (side-lying)

Lie on the affected shoulder and use the opposite hand to press the forearm toward the floor for a more isolated posterior capsule stretch.

Progression

Posterior Capsule Mobilization with Band

Attach a band behind the shoulder at the back and allow it to pull the humeral head posteriorly while performing internal rotation.