Smart Workout Diary

Posterior Capsule Stretch

The posterior shoulder capsule stretch is a gentle cross-body stretch in which one arm is drawn across the chest. It targets the back of the shoulder, including the posterior deltoid and tissues around the shoulder joint. It can support comfortable shoulder mobility and flexibility for overhead and upper-body movements.

Demonstration

Posterior Capsule Stretch — demonstration 1
Posterior Capsule Stretch — demonstration 2

Instructions

  1. Stand or sit tall with your ribs relaxed, neck long, and shoulders level.
  2. Raise one arm to about shoulder height and bring it straight across the front of your chest.
  3. Use the opposite hand or forearm to gently draw the upper arm closer to your chest, keeping the stretching-side shoulder down.
  4. Hold a mild stretch at the back of the shoulder while breathing steadily; do not force the arm into pain.
  5. Release slowly and repeat on the other side.
Muscle Group
Rear Delts
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the shoulder down: Avoid shrugging the stretching-side shoulder toward your ear.
  2. Pull at the upper arm: Do not press directly on the elbow joint.
  3. Use gentle tension: A mild stretch is sufficient; stop if you feel sharp pain, tingling, or numbness.
Exercise library