The first step to completing the Anterior Shoulder Stretch is to acquire the proper stance. You'll want to stand comfortably, with your feet approximately shoulder width apart. Be sure to keep your back straight and upright throughout the stretch. When completing the exercise, do not bend or twist at the waist or at the knees. Keeping the correct stance will help to avoid any unnecessary injuries or motions. This will also allow you to properly perform the stretch and maximize its effectiveness.c

There are several variations of this exercise. One method is to cross your arm over your chest. Once you've stood into the proper stance, take your arm and place it straight across your chest. At the same time, using your other arm, push your stretched arm close to your chest. As you do this, you will feel the muscle in your shoulder. Hold this position for 20-30 seconds before releasing it. Alternate arms for the desired amount of repetitions.c

There are two additional positions for this exercise that are commonly used. Each one utilizes the same muscle group and will achieve the same results. You can choose which method best suits you.

• Behind the back. To do this exercise, get into the same stance as described in the first step. Stretch both arms behind your back as straight as possible. Place your hands together and push you arms back, so that you can feel the stretch in your deltoid muscle. Hold this pose for approximately 15-30 seconds. Allow a few moments of rest between each stretch. c

• Using a pole, wall or doorway, place your hand on the object, with your arm stretched outright. Slowly turn at the waist, away from your arm. You will then feel the stretch in your muscle. As with the previous exercises, hold for up to 30 seconds and release.