Standing Shoulder Inferior Capsule Stretch

Muscles worked

Setup

1. Stand upright with your feet hip-width apart and your core lightly engaged.
2. Raise your target arm vertically and bend the elbow so your hand rests on your upper back or between your shoulder blades.
3. Reach over your head with your opposite hand and place it firmly on the bent elbow.

How to do it

1. Gently pull the elbow toward the midline of your head and slightly downward while exhaling.
2. Hold the peak stretch for 20-30 seconds while maintaining a slow, controlled breathing pattern.
3. Inhale deeply into your ribcage to expand the lats and increase the internal tension of the stretch.
4. Slowly release the arm and repeat the sequence on the opposite side.

Form checklist

• Keep your head in a neutral position; do not let your arm push your chin toward your chest.
• Maintain a tall posture and avoid arching your lower back or flaring your ribs.
• Keep the shoulder of the stretching arm relaxed and down, rather than hunched toward your ear.
• Ensure the sensation is a dull pull in the shoulder and triceps, not a sharp pinch in the joint.

Pro tips

• To specifically isolate the inferior capsule, focus on 'tucking' your shoulder blade down toward your back pocket while pulling the elbow.
• Use the 'contract-relax' method: push your elbow up into your hand for 5 seconds, then relax and pull deeper into the stretch.

Make it harder

• Add a slight lateral side-bend of the torso away from the stretching arm to increase the pull through the latissimus dorsi and lateral ribcage.
• Perform the stretch while standing with your back against a wall to ensure your spine and head remain perfectly aligned.

Frequently asked

What muscles does the standing shoulder inferior capsule stretch work?

The standing shoulder inferior capsule stretch primarily targets the deltoids, lats, and triceps, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the standing shoulder inferior capsule stretch?

The standing shoulder inferior capsule stretch requires no equipment — just your body weight.

Is the standing shoulder inferior capsule stretch good for beginners?

Yes. The standing shoulder inferior capsule stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• PVC Front Rack StretchBeginner · deltoids, lats, rotator cuff, and triceps
• Resistance Band Overhead HitIntermediate · deltoids, lats, and triceps
• Ring Back LeverAdvanced · deltoids, lats, pectorals, and triceps