Posterior Capsule Stretches

In the previous article on the “Dead Arm“, we have discussed the possible causes of a tight posterior capsule contributing to this condition. So, in this issue, we will demonstrate several exercises to stretch out the tight posterior capsule.

  • Lie on your side,
  • Place your shoulder and elbow at 90 degree as shown in the picture.
  • Slowly lower your forearm towards the bed till you feel a comfortable stretch at the back of the shoulder joint
  • Hold the stretch for 15 seconds and repeat 10 times.
  • In standing or sitting position,
  • Bring your shoulder diagonally across the body with the elbow turned in.
  • Feel the comfortable stretch at the back of the shoulder joint
  • Hold the stretch with your opposite hand for 15 seconds and repeat for 10 times.
  • In standing or sitting,
  • Bring the elbow across the body horizontally
  • Hold the stretch with your opposite hand placed at the elbow
  • Feel the comfortable stretch at the back of the shoulder joint
  • Hold the stretch for 15 seconds and repeat 10 times.

Experiencing shoulder pain? Click here to find out more about physiotherapy for shoulder pain relief and how Core Concepts can help

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