CApsules Stretch

Anterior Capsule Stretch
 Sit or kneel with your elbow

and hand supported and
directly out to the side of
your body.
 With the hand of the
uninvolved arm, press down
on the back of the closest
part of your upper arm bone,
taking care to avoid the top
of the shoulder blade.
 Hold 30-60 sec and do 3-4
reps.
 Perform 2-4x/day.
Arms Akimbo Post Capsule Stretch
 Stand in doorway with
elbow touching only.
 Put your hands on your hips
and maintain good posture.
 Lean in, bringing left
shoulder toward right
shoulder or vice versa.
 Hold the stretch for ____
seconds.
 Do ____ times.
 Repeat ____ time(s) per day.
Inferior Capsule Stretch
 Kneel with your elbow
supported and directly out to
the side of your body.
 With the hand of the
uninvolved arm, press down
on the closest part of your
upper arm bone, taking care
to avoid the top of the
shoulder blade.
 Hold 30-60 sec and do 3-4
reps.
 Perform 2-4x/day.
Corner Pec Stretch
 Stand in corner with one
foot in front of the other.
 Put both hands and elbows
on wall at 90° angle.
 Bend front knee and lean
forward until a light stretch
is felt in chest and front of
shoulders.
 Hold ___ seconds.
 Repeat ___ times, ___
times per day.
Doorway Pec Stretch
 Stand in doorway with
one foot in front of the
other.
 Put both hands and
elbows on door frame at
90° angle.
forward until a light
stretch is felt in chest and
shoulders.
 Repeat ___ times, ___
times per day.
Doorway Pec Stretch – Arms Straight
 Stand in doorway with one
foot in front of the other.
 Both arms straight out to
the side with elbows
straight.
forward until a light stretch
is felt in chest and
shoulders.
 Do ___ times.
 Repeat ___ times per day.
Doorway Pec Stretch At 30°
 Stand in doorway with one foot
in front of the other.
 Put both wrists on door frame.
Arms should be angled down
with elbows straight.
forward until a light stretch is
felt in chest and shoulders.
 Hold for ___ seconds.
 Do ___ times.
 Repeat ___ time(s) per day.
First Rib Stretch
 Stretch shown for left side of neck.
 Put towel under right arm and
squeeze.
 Throw towel over left shoulder and
pull down in front with right hand.
 Tilt head to the right, keeping nose
pointed forward.
 Do ___ times on right side.
 Do ___ times on left side.
 Repeat ___ times per day.
Lat (Prayer) Stretch
 Put hands in front of you
with palms facing up.
 Sit back toward your feet
until you feel a stretch on
your back below the
shoulders.
 Hold for ____ seconds.
 Do ____ times.
Lat (Prayer) Stretch At Table
 Put hands in front of you
with palms facing up.
 Slide chair back and tuck
chin in until you feel a
stretch on your back below
the shoulders.
 Do ____ times.
 Repeat ____ time(s) per
day.
Levator Stretch (With Hand)
 Sit with good posture.
 Grab chair from
underneath.
 Turn head towards
opposite shoulder then
look down.
 Gently assist with light
pressure from hand.
 Do ____ times.
 Repeat ____ times per
day.
Prayer Stretch
 On hands and knees,
reach forward as far as
you can.
 Sit back towards feet
until you feel a stretch in
shoulders and back.
 Do ___ times.
 Repeat ___ time(s) per
day.
Prayer Stretch at 45 Degree Angle
 On hands and knees,

reach out at a 45 degree
angle.
 Sit back towards feet
until you feel a stretch in
shoulders and back.
 Do ___ times.
 Repeat ___ times per
day.
Prone ER at 90 degrees
 Lay on stomach with pillow under abdomen and towel under forehead
 Place 1-2 towels under arm and let forearm hang off table
 Abdominals tight
 Shoulder blades back
 Slowly rotate arm up, focusing on only rotating upper arm
 Do sets of
 Perform times per day
Prone IR at 90 degrees
 Slowly rotate arm down, focusing on only rotating upper arm
 Do sets of
Prone ER/IR 90 degrees
 Slowly rotate arm down, focusing on only rotating upper arm
 Then repeat by rotating arm back
 Do sets of
Prone Traps Level 1
 Lay on stomach, with forehead resting on a towel

 Place hands on top of head, toward the front
 Squeeze your shoulder blades together as you raise both of
your elbows
 Nothing else should move but your arms
 Do sets of
Prone Mid-Trap (Thumbs-Up)
 Lay on stomach with towel under forehead

 Arms out at 45 degrees with thumbs pointed up
 Raise arms by bringing shoulder blades back to initiate
movement
 DO NOT arch back
 Do sets of
Prone Mid-Trap (Thumbs Down)
 Lay on stomach with towel under forehead

 Arms out at 45 degrees with thumbs pointed down
 Raise arms by bringing shoulder blades back to initiate
movement
 DO NOT arch back
 Do sets of
Radial Nerve Stretch
 Reach back.
 Palm up.
 If using right arm, bend head
to the left, bringing left ear to
left shoulder.
 Hold 10 seconds.
 Do ___ sets of ___.
 Repeat ___ time(s) per day.
Scapular Squeezes
 Stand up straight.
 Squeeze shoulder
blades back and
together.
 Do not raise shoulders
up.
 Hold 5 seconds.
 Do ___ sets of ___.
 Repeat ___ time(s) per
day.
Scapular Retraction
• Lay on side, place pillows under top arm so your arm is parallel with the
table
• Shoulder should have 120 degrees of shoulder flexion
• Retract your shoulder blade toward your spine
• Make sure you are NOT shrugging your shoulders towards your ears
• Hold 10 seconds then relax
 Do sets of
Upper Trap Stretch
 Sit with good posture.

 Grab chair from
underneath.
 Side bend head away from
arm.
 Repeat ____ times.
 Do ____ times per day.
Wrist Extensor Stretch
 Extend arm at shoulder level
with palm facing you.
 Grab your hand with the
other hand and bend at the
wrist until you feel a stretch
in the top of your forearm.
 Do ____ time(s).
Wrist Flexor Stretch
 Extend arm at shoulder
level with palm facing away
from you.
 Grab your hand with the
other hand and bend at the
wrist until you feel a
stretch in your forearm.
 Do ____ time(s).
 Repeat ____ time(s) per
day.
Side-lying IR stretch @ 70°, 90°, 110°
70° 90°
110°
Lay on involved side, head on pillow.

Use other hand to put light pressure on back of wrist.
Gently push down towards table.
Hold 30-60 seconds.
Do 2-3 sets.
Repeat 2-4 times per day.

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Anterior Capsule Stretch

 Sit or kneel with your elbow

 On hands and knees,

 Lay on stomach, with forehead resting on a towel

 Lay on stomach with towel under forehead

 Lay on stomach with towel under forehead

 Sit with good posture.

Lay on involved side, head on pillow.

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