How to Stretch Shoulder Extension

Learn how to stretch your shoulder extension

Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:

Option 1

infraspinatus muscle anatomy
infraspinatus muscle anatomy

For many people, option 1 will be the best option, especially if this is a new movement or you are stiff.

Here’s how to perform this:

  1. Start in a seated position as shown in the image.
  2. Place your hands a few inches behind your butt
  3. Point your fingers outward
  4. Roll your shoulders back and pull your chest through
  5. Keep your head/neck in neutral (look slightly upward)
  6. Return to the starting position
  7. Repeat for 10-20 reps

After you complete the reps, you should be able to bend your arms normally.

If you do too much, you may have some discomfort in the front of your elbow.

If that’s the case, just do less reps the next time you perform this stretch.

Option 2

infraspinatus muscle anatomy
infraspinatus muscle anatomy

If option 1 is easy and you don’t feel much stretching, progress to option 2.

The starting position for option 2 is where you would have finished in option 1.

Here is how to perform this stretch:

  1. Start in a seated position with your feet flat on the ground
  2. Place your hands a few inches behind your point with your fingers pointed outward
  3. Roll your shoulders back and pull your chest through (you are now in the starting position)
  4. From here, lift your hips up toward the ceiling
  5. Make sure your face is pointed up toward the ceiling so you don’t round your upper back
  6. Hold this position for 1-2 seconds
  7. Return to the seated position
  8. Repeat for 10-20 reps

When you are done, your arms should feel normal. If you have a lot of tightness or discomfort in your elbows, perform less reps next time.

Need More Help with your Shoulder Extension?

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