SHOULDER STRETCH - ELBOW REACH BEHIND HEAD
Stretch the shoulder and triceps muscles through overhead arm positioning.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Bend your elbows and lift them behind your head.
- Hold one elbow with the opposite hand, and pull the elbow back gently to feel the stretch in your arm and shoulder.
- Hold the stretch for 20-30 seconds, feeling the stretch in the shoulder and triceps.
- Release and switch hand positions to stretch the other shoulder. Complete prescribed repetitions bilaterally.
Key Execution Cues
Remember: Move slowly and gently. Feel the stretch in the shoulder and back of the arm. Keep movement controlled.
Safety & Precautions
Important: Avoid if acute shoulder or arm injury. Do not force beyond comfortable range. Modify if experiencing shoulder pain.
Additional Safety Notes: Never force the stretch. Stop if you experience pain. Keep movements smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase pulling intensity gradually.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease pulling intensity.