SHOM02 Shoulder joint and capsule stretch


To lengthen the tight capsule immediately surrounding the shoulder joint to increase the range of movement available.


Starting Position:

Lie on your side on a flat surface with the affected shoulder side down, the arm should be out in front of you with the elbow bent to 90° so that the hand is pointing upwards towards the ceiling.


Use the hand of the top arm to lever the bottom arm downward towards the ground until a stretch is felt at the shoulder.

Hold this position for 30 seconds whilst breathing slowly and deeply. Then return to the start position.


If it is uncomfortable to lie on the affected shoulder, consult your osteopath for an alternative shoulder capsule stretch.