Rear Deltoid Stretch

Stand tall with your shoulders down and chest open. Stabilize your torso first; the key is to lengthen slowly without momentum.

Keep one arm straight and reach it across your chest. Use the opposite hand to gently draw the arm toward your body near the elbow.

Stop where you feel a stretch in the back of your shoulder and hold at a comfortable, pain-free intensity. Hold for about 15–30 seconds, then switch arms and repeat.

Focus on the rear deltoid—the back of the shoulder on the arm being pulled—as it lengthens. Adjust the intensity so the stretch is in the back of the shoulder, not the elbow joint.

Twisting your torso or shrugging your shoulder to pull the arm reduces the stretch. Do not yank with momentum; lengthen slowly from a still position to avoid stressing the shoulder.

Do not hold your breath; exhale slowly as you release tension in the back of your shoulder. With each exhale, look for a slightly more comfortable stretch.

This is a simple stretch to use before or after training, or when your shoulders feel tight. Do not pull hard enough to cause pain; hold only a refreshing, comfortable stretch.