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Shoulder rotation + reach

4 exercises · 15–20 min

Warm up first, move slowly, and stop any stretch that feels sharp, catching, “wrong,” or noticeably worsens symptoms. Follow the PT handouts over any app wording.
  1. Internal Rotation Towel Stretch illustration

    Exercise 1

    Internal Rotation Towel Stretch

    3 × 30 seconds

    Towel/strap behind the back; use the top hand to gently guide the involved arm up the back. Keep shoulder blades down/back.

  2. External Rotation Towel Stretch illustration

    Exercise 2

    External Rotation Towel Stretch

    3 × 30 seconds

    Towel/strap behind the back; use the bottom hand to gently guide the involved arm into the stretch. Stay in a pain-free range.

  3. Supine Shoulder Flexion Stretch illustration

    Exercise 3

    Supine Shoulder Flexion Stretch

    20 slow reps

    Lie on your back, knees bent, elbows straight, thumbs up; raise arms overhead only as far as you can without forcing it.

  4. Subscapular Stretch illustration

    Exercise 4

    Subscapular Stretch

    3 × 30–60 seconds

    Place the forearm against a doorway/wall edge and gently rotate the body to feel the stretch at the front of the shoulder.

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