1. Straight Arm Crossover

It’s easy to ignore what we don’t see, and this is often the fate of the posterior shoulder muscles. What makes these smaller muscles so significant is the way they work with the upper back muscles to stabilize and move the shoulder blades. The more flexibility and control you have in your shoulders, the more dexterity you have in your hands.

  1. Begin by standing with your feet shoulder-width apart and your right arm extended across the chest. Hook your left arm under the right forearm to hold the right arm in place. Use your left arm to press the right arm inward toward your chest.
  2. Repeat the stretch on the opposite side by placing your right arm under the left forearm to hold the left arm across your chest. Using the right arm for assistance, press the left arm inward toward your chest.

2. Kneeling Reach, Roll, and Lift

It’s often the smallest muscles around a joint that limit your range of motion. This exercise does an excellent job of opening up the shoulder joint and activating the hard-to-isolate muscles on the back side of the shoulder.

  1. Begin on your hands and knees with your head facing the floor. Extend your arms out in front of you, palms on the floor, with your head and neck in a neutral position.
  2. Keep your left arm in place throughout the movement and your right arm straight out in front of you, Raise your arm up off the floor as far as you can without straining.