External Shoulder Rotation Stretch
Description
The external shoulder rotation stretch is a doorway-based stretch where you bend your elbow at 90 degrees and place your forearm against a doorframe with the elbow at shoulder height. Stepping forward stretches the front of the shoulder and pectoralis major. It is one of the simplest and most effective stretches for tight front shoulders.
Equipment Required
External Shoulder Rotation Stretch Instructions
- Stand in a doorway. Bend your right elbow to 90 degrees.
- Place your right forearm against the doorframe with the elbow at shoulder height.
- Gently step your right foot forward through the doorway.
- Feel the stretch through the front of your right shoulder and chest.
- Hold for 20 to 30 seconds. Breathe deeply.
- Adjust the elbow height to target different fibers — higher elbow stretches lower chest, lower elbow stretches upper chest.
- Switch arms and repeat.
- Avoid overstretching — go only to a comfortable depth.
External Shoulder Rotation Stretch Form & Visual
External Shoulder Rotation Stretch Benefits
- Opens the front of the shoulder and chest
- Improves shoulder external rotation range
- Counteracts tight front delts from pressing
- Easy to do in any doorway
- No equipment needed
- Quick and accessible
External Shoulder Rotation Stretch Muscles Worked
- Pectoralis major
- Anterior deltoid
- Subscapularis (rotator cuff)
- Biceps brachii (slight)
External Shoulder Rotation Stretch Variations & Alternatives
- Internal Shoulder Rotation Stretch
- Rotator Cuff Stretch
- Chest and Front of Shoulder Stretch
- Sleeper Stretch
- Cross-Body Shoulder Stretch
