Rear Deltoid Stretch

Setup

1. 01Stand tall with the shoulders level and relaxed.
2. 02Bring one arm straight across the chest at shoulder height.
3. 03Hook the opposite forearm or hand just above the elbow of the stretching arm.
4. 04Keep the stretching-side shoulder blade from rolling forward.

Execution

1. 01Gently pull the arm across the body until you feel a stretch in the back of the shoulder.
2. 02Hold the position while breathing slowly and keeping the torso square.
3. 03Hold for 20 to 30 seconds without bouncing.
4. 04Release slowly and repeat on the other arm.

Checkpoints

• -The stretch is felt behind the shoulder, not in the neck.
• -Torso stays facing forward instead of rotating with the pull.
• -The stretched arm stays at shoulder height, not drifting up or down.
• -Tension is moderate; it should never be painful.

Common mistakes

• -Shrugging the stretching shoulder up toward the ear.
• -Rotating the whole torso instead of isolating the shoulder.
• -Pulling on the elbow joint itself rather than just above it.
• -Bouncing into the stretch instead of a steady hold.