Do you feel a sharp pain in the front of your shoulder when you try to reach behind your back? Or do you find it’s just gotten too stiff to even get back there at all? This is a common complaint, and it can often be caused by a tight shoulder capsule.
In a recent episode of “The Hand-To-Shoulder Solution,” host Carl Petitto explains this common problem. First, he notes that it’s essential to see your healthcare practitioner to get a clear diagnosis, as this pain can be caused by several different things.
But if the issue is a tight shoulder capsule—which he describes as being like tight Saran Wrap around the ball and socket joint—stretching it can be difficult. Here are some special techniques from the video to help you regain that motion safely and effectively.
The Basic Stretch (If You Can Reach)
If you have some motion, start here.
- Place the back of your hand against your body.
- Keeping your elbow straight, slide your hand behind you.
- Slowly bring your hand up your back as far as you can, at least to your belt level.
- Once you feel a pull in your shoulder, hold that position for about 20 seconds.
- Relax, and then repeat one more time.
Petitto recommends doing this stretch frequently—at least three or four times a day, but no more than once every hour.
Tool-Assisted Stretches (If You Need Help)
For many people, it’s hard to even get the hand behind the hip to start the stretch. If that’s you, use a tool to help.
- The Stick Method: Grab a golf club, a dowel rod, or a similar stick. Place one end against a wall or door frame. With your elbow straight, step in front of your hand. This will passively push your arm behind you, allowing you to get it into position.
- The Ledge Method: You can also hold the edge of a door frame, a sturdy shelf, or even a kitchen drawer handle. Once you have a grip, step out in front of your hand to move your arm back. You may need to squat down slightly to grab your hand once it’s in position.
The Advanced Stretch (Using a Belt)
Once you’re able to get your hand behind your back, you can improve the stretch with a belt. Petitto suggests a smooth nylon or leather belt, as it will glide more easily over your clothing.
- Toss the belt over your opposite (unaffected) shoulder.
- Grab the end of the belt with the hand that’s behind your back.
- Use your other hand to slowly and incrementally pull the belt up, gently lifting your hand higher up your back.
- As you do this, consciously focus on letting your shoulder relax completely.
- When you feel the stretching sensation reduce, you can go just a tiny bit higher—perhaps only a quarter of an inch.
- Hold this for 20 seconds, and do a couple of repetitions.
A pro tip from the host: He used a nylon belt in the shower, letting the warm water run on his shoulder to help it relax while he stretched.
The Most Important Rule: Don’t Be Too Aggressive
Petitto stresses that stretching should be done with a “low and easy” approach.
- The Pain Scale: A slight discomfort (1-3 out of 10) is okay. If you start feeling pain at a 4/10 or 5/10 level, you are being way too aggressive.
- The Stretch Reflex: Pushing too hard will backfire. It can cause a “stretch reflex,” which makes the tissues contract to protect themselves, and they’ll actually end up tighter.
By being gentle, consistent, and using these techniques, you can work toward improving your shoulder’s range of motion.
🖥️ To see these techniques in action, you can watch the full video on The Hand to Shoulder Solution YouTube channel. Link here.
📌 Need Personalized Support?
Everyone’s body is different. If your symptoms persist or you’re unsure what exercises are right for you, Carl offers custom evaluations and therapy solutions based on your unique hand, wrist, and shoulder needs.
🔗 Book a Consultation with Carl Petitto
🔗 Learn More About Carl
🔗 Explore Common Conditions Treated