Shoulder Stretch to Fix Your Shoulders (GET DEEP!)

Build bigger shoulders while keeping them healthy with A-X

Shoulder pain is one of the most common ailments that derail a good workout. Most often, a few shoulder stretches are all that is needed to not just correct the issue but prevent it from occurring in the first place. That said, not many know how to properly stretch their shoulder to help stop shoulder pain from killing their workouts. In this video, I show you one of the most common shoulder maladies that causes discomfort when lifting and how to assess whether you are suffering from it so that you can fix it.

The shoulder joint is wrapped tightly by a fibrous structure called a capsule. The shoulder capsule has a posterior portion that is responsible for providing integrity and support to the humerus within the ball and socket. When the muscles surrounding the shoulder get tight (in particular the rotator cuff) those muscles have a tendency to push the head of the humerus forward in the shoulder joint. Once there, the capsule can begin to adaptively shorten which leads to much more chronic and serious changes in the joint.

To prevent shoulder capsule shrinking and tightness, you must have a way to stretch this structure out. First however, you need to determine whether or not the tightness you feel is from the capsule or from another muscle or muscles in and around the shoulder.

I show you a posterior capsule test that will help you to figure out what you are dealing with. Lie on your back with your arm fully internally rotated. Be sure that you are internally rotating the arm at the shoulder and not just pronating your forearm. From there, hold your arm perpendicular to the ground at ninety degrees and make sure that your back doesn’t roll and your shoulder blade does not lose contact with the ground.

Try to bring your arm across your chest. If you can get the outside of your elbow to cross your chest midline then you likely don’t have a tight posterior capsule and instead are dealing with either a tight posterior delt or lat. Stretches can be seen for those in future videos here on our channel.

The sleeper stretch as shown in this video is great for stretching out the posterior shoulder capsule and helping you to restore normal mobility within the shoulder joint. Be sure not to crank on your arm too much during this stretch and aim to complete it a few times each week for 45-60 seconds each time until you get up to 70 degrees of internal rotation back to your shoulder and can almost touch the ground with the fingers on the affected side.

[tjredpath]

This man is changing my life, one stretch/exercise at a time.

[truongsinh]

Jeff should make a series of "best stretches for each body part". Can be divided into 2 videos, one for upper body, 1 for lower body.

[FuPlaayz]

Probably not gonna see this but i want to thank you for all that info you gave us through all these years, really helped me out.
Thank you.

[portanova]

5 years 20 Drs 20 physical therapy ..20 meds ..and u heal me in 5mins ...omg u r a saint

[FhatTheWuck]

This really works!!!! I have dislocated my shoulder twice; relocated it myself the second time. I've been living with shoulder pain for the past 5 years as if it were normal. I found this video and it has changed my life!!! this simple stretch has made an amazing difference. I started doing it about 10 days ago every day after work and I actually have full range of motion in my shoulder again. There is a deep, sharp pain that I cannot reach and it started to pinch a nerve. this stretch instantly relieves that pressure and pain! thank you so much for sharing this

[ts]

The sayings, “god works in mysterious ways” and “he helps those who help themselves” apply to Jeff and his beautiful work. I have gained relief from back and shoulder pain just from watching these videos and applying the knowledge to my own self. Thank you Jeff.

[happierlife]

You deserve to earn 100M for helping all of us man !!! Thanks !

[hamzabatroukh]

Stretch at 3:46
*Summary:* If you get shoulder pain or discomfort, you may be dealing with a tight posterior capsule. Posterior capsules tighten and lead to rounded shoulder posture over time. When this happens, muscles and tendons can get pinched.
*To test if posterior capsule is tight:* 1:55
If you cant get the outside of elbow across midline of body, do sleeper stretch
If you can get to midline, lats might be tight.

[eric]

Literally every time i have a problem, jeff uploads a video about it. Its like the universe knows

[ironclad]

I got INSANT relief from this stretch! And after three stretches, I could nearly touch the floor. Thank you very much!

[chadlikens]

wow man this stretch immediately started fixing my shoulder

[prestonransome]

I'm trying everything I can for my frozen shoulder. This exercise is recommended by several people. Just one session helped some. It's a slow process but it's all helping a lot (hanging, dowel on my shoulders, overhead pulley, light weights, physical therapy). Thanks for the clear explanation.

[jt]

Most effective shoulder stretch I've ever come across..adding this to routine.

[twotonrhinottr]

Excellent tip Jeff. I felt the difference immediately.

Spent my life in gyms before taking an 8 year break to raise kids (those 8 years were spent doing calisthenics and such at home). I returned to the gym 4 months ago.

This time around I’m obsessed with smarter approaches to my workouts. I owe a lot to your videos for damn near returning to form so quickly at 44 years old.

Keep doing what you’re doing. The fitness world needs it. I pay your advice forward; your intelligent fitness insight reaches more folks here in NYC than your ‘likes’ testify.

[shapesquisher]

You don’t know how much pain relief I just got from this. Thank you

[vanessaissa]

I’m not an athlete, but man this stretch changed my life

[sabassegovia]

5:30 Jeff’s disappointment in his lack of capsular flexibility and mobility. My heart cries for him.

[evianbidet]

I just want to take the time to thank you for all the great stretches and strengthening exercises you've given me over the past few years. You are making a positive difference in people's daily lives. Thank you!

[kwakudreaming]

He always has the answers I’ve never seen anyone else address this

[corymorrison]

Thanks so much Jeff for your videos, I'm 41 and have been struggling with my shoulders for years now, many doctor visits, MRI's, sleepless nights when I would work out and try to push through the pain. I had come to the realization that I would have to give up bench press forever (of course my favorite) BUT I wasn't happy with giving up so I started researching online and your videos are just bang on for me. They have not only helped me to get moving some weight again but in conjunction I have started taking some excercise/anatomy courses which I am enjoying and your advice in your videos just makes perfect sense.
Thanks again.
Cory