Posterior Shoulder Stretching Program
Complete __ sets of __ repetitions __ times a day.
*Bring involved arm
across in front of body as
shown.
*Hold elbow with other
arm.
*Gently flex the bent
arm which will pull the
other arm across chest
until a stretch is felt in
the back of shoulder.
*Lie face down, place hand
behind back as far as possible.
*Try to relax into stretch.
*A small pillow may be placed
between upper arm and floor, to
make stretch less intense.
*Lie on back, arm
straight and extended.
*Move arm up toward
ceiling as far as
possible as shown.
*Lie on your side on a flat *Hold involved arm over
surface. *Raise involved arm over shoulder with towel as
*Bring involved arm and behind head, elbow bent. shown.
across in front of body as *Grasp elbow or wrist of *Grasp towel with
shown. involved arm with iunnvolved arm.
*Push down on hand uninvolved arm. *Slowly pull downward
toward table. *Pull gently. with uninvolved arm
*Gently pull across chest until a gentle stretch is
until a stretch is felt in the felt., in back of shoulder.
back of shoulder.
*Lie on involved side,
elbow bent at 90 *Lie on involved side,
degrees, arm at side. elbow bent at 90 degrees,
*With or without arm at side.
weight, pull hand *With or without weight,
inward across body, as pull hand inward across
shown. body, as shown.
*Stand with arms at side,
*Slightly bend hips and *Lie face down, arms down and with or without weight.
knees and support upper thumbs upward. *Raise shoulders upward
body with other arm as *Raise arms and hands to towards ears, and roll
shown. shoulder height, keeping elbows backwards.
*Lift arm up, raising elbow straight and squeezing shoulder
to shoulder height. blades together.