Posterior Shoulder Ball Release with Cross-Body Reach

How to do it

1. Stand next to a wall and pin a lacrosse or tennis ball between the wall and the back of your shoulder.
2. Slowly roll the ball around the posterior shoulder until you find a tender area.
3. Pause on the tender spot while you slowly pull your arm across your body to stretch the posterior shoulder.

Form cues

• Place the ball on the muscular back of the shoulder, not on the shoulder joint, shoulder blade or upper-arm bone.
• Keep the neck relaxed rather than forcing the shoulder blade down.
• Draw the arm across the body without rotating the trunk.
• Stop for a front-of-shoulder pinch, numbness, tingling or symptoms traveling down the arm.

Dosage

1 × 45s per side

Muscles worked

Stretches: posterior deltoid, infraspinatus, teres minor

Related exercises