Why this one exists
The back of the shoulder capsule and the posterior deltoid get short from mouse work and from sleeping on one side.
Set up
Stand or sit. Bring the right arm across the chest at about nipple height, not jammed into the throat.
Steps
- Use the left hand on the right upper arm — never on the elbow joint itself if that feels pinchy.
- Draw the arm across until you meet a clear stretch.
- Keep both shoulders facing forward.
- Switch arms.
What you should feel
Outside and back of the shoulder. The neck stays out of it.
Skip if it hurts
Skip if this recreates a sharp pinch at the front of the shoulder or known AC-joint pain.
Common mistakes
Do not shrug the stretching shoulder up to the ear.