External Shoulder Rotation Stretch

Lying on a bench, upper arm out at shoulder height, elbow bent, the forearm falls back toward the floor; the front of the shoulder stretches.

Stretching Body weight

How to do it

Setup

Lying face up on a bench, the upper arm resting out at shoulder height, elbow bent to 90°, forearm pointing up.

Steps

Let the forearm tip back toward the floor behind the head.
Keep the upper arm and the shoulder blade down on the bench.
Stop at a gentle pull, then bring the forearm back up.

Common mistakes

Pushing through a pinch at the front of the shoulder: stop earlier. Upper arm sliding up toward the ear: keep it at shoulder height. Arching the back as the arm goes back: ribs down, only the forearm moves.

Breathing

Slow and even through the hold.