Shoulder shrugs up on the stretching arm
The shoulder must stay depressed; shrugging reduces the posterior capsule stretch.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Mobility · Upper Body
Posterior Shoulder Capsule Stretch (Cross-Body)
Coaching cues
- Stand; bring one arm across the body at shoulder height
- Use the opposite hand to press the upper arm further across — feel the back of the shoulder
- Hold 20 to 30 seconds; keep the shoulder down and depressed
- Critical stretch for swimmers and throwers with posterior capsule tightness
Common faults 2
Trunk rotates to pull the arm across
The arm crosses the body — not the body rotating to meet the arm.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchOpen book stretch↗