Prone Posterior Capsule Stretch

How to perform it

Step-by-step instructions

1. 01Lie face down and position the target arm across the body beneath the chest with the palm facing down.
2. 02Settle the shoulder away from the ear and keep the upper trap relaxed.
3. 03Shift the torso gently toward the arm or use the opposite hand to increase the cross-body position.
4. 04Stop when you feel a mild stretch at the back of the shoulder without pinching at the front or numbness down the arm.
5. 05Hold while breathing steadily, then release slowly and repeat on the opposite side.