How to do it
No equipment needed - just a bit of space.
Sit or stand tall. Bring the tight arm up to shoulder height and reach it across the front of your body.
- Use your other hand to support the arm just above the elbow.
- Gently draw the arm further across your chest until you feel a stretch at the back of the shoulder.
- Keep the stretched shoulder down, not hitched up towards your ear.
- Hold there, then slowly release.
Form cues
- The stretch is felt at the back of the shoulder, not the front or the elbow.
- Keep the shoulder blade down and the shoulder away from your ear.
- Use a gentle, steady pull with no bouncing.
Common mistakes
- Pulling on the elbow joint itself instead of supporting the upper arm.
- Hunching or twisting the trunk to force more range.
- Shrugging the stretched shoulder up towards your ear.
Safety: Stop and message your physio if you feel a sharp pinch at the front of the shoulder, or pins and needles into the hand.