Place your arm behind you, bringing your forearm across your low back. Grab your wrist with the opposite hand and gently pull your arm across your body. Hold this position for 15-90 seconds, and repeat on other side.
This stretch targets the supraspinatus, which is involved in bringing the arm away from the body to the side, and stabilizing the shoulder.
Sit at the edge of a chair and bring your arms behind you, resting the backs of your hands against your low back. Bending at the hips, slowly lean forward into your legs and push your elbows toward the floor.
This stretch targets the infraspinatus and teres minor, which are involved in rotating the arm back, and stabilizing the shoulder.
Stand perpendicular to a wall with your feet together and place the palm of your hand against the side of your neck, so that your elbow is pointing at the wall. Position yourself so that you elbow is about 3 inches from the wall. Gently lean into the wall until your elbow is touching it and bring your elbow up a so the back of your arm is pressed against the wall. Then move the foot nearest the wall behind you and place your foot on the opposite side of your other foot. Move your feet closer to the wall if the stretch is too much or lean into the wall more to deepen the stretch.
This stretch targets the subscapularis, which is involved in rotating the arm toward the midline of the body, bringing the arm down toward the midline of the body when it is raised, and stabilizing the shoulder.
Bring your arm across your chest and hold your elbow with the opposite hand, applying gentle pressure to push your arm toward your chest. Hold this position for 15-90 seconds, and repeat on the opposite side.
This stretch targets the deltoid, which is involved in most movements of the shoulder.