- Cross your arm in front of your body and keep your thumb pointed away from the wall. Lean into the wall as much as possible. This should stretch the back side of the shoulder.
- Start with your hand at “9 O’clock” then move your hand up to the “10 O’clock” position and perform the stretch again. Perform again at the 11 and 12 O’clock positions.
- When you are at the 12 O’clock position after performing the above stretch, place your thumb toward the wall. Turn your body away from the wall, keeping your shoulder as close to the wall as possible. This should make you feel the stretch on the front side of the shoulder.
- Perform this stretch also at the 1, 2 and 3 O’clock positions.