Arm Down Rotator Stretch

Arm Down Rotator Stretch

The Arm Down Rotator Stretch is a dynamic stretching exercise that targets the muscles of the shoulder and upper back. It is particularly effective in improving shoulder mobility and flexibility, and can be beneficial for individuals who frequently engage in activities that require overhead movements, such as throwing, swimming, or weightlifting. To perform the Arm Down Rotator Stretch, start by standing with feet shoulder-width apart and knees slightly bent. Extend one arm straight out in front of you at shoulder height, with your palm facing down. Then, slowly swing your arm across your body, allowing it to naturally rotate inwards as it moves. As your arm reaches the opposite side of your body, pause and feel a gentle stretch in the back of your shoulder and upper back. Hold this position for a few seconds, then reverse the movement and repeat on the other side. This exercise can be performed as part of a warm-up routine before engaging in upper body workouts, or as a standalone stretch to alleviate tightness and improve mobility. The Arm Down Rotator Stretch helps to increase the range of motion in the shoulder joint, enhances flexibility, and promotes better posture. It is important to perform this stretch in a controlled manner, without any sudden jerking movements, to prevent injury. Incorporating the Arm Down Rotator Stretch into your fitness routine can help maintain optimal shoulder mobility and reduce the risk of shoulder injuries. As with any stretching exercise, it is recommended to start with a gentle approach, gradually increasing the range of motion over time. Remember to breathe deeply throughout the stretch and listen to your body's signals. Enjoy the benefits of improved flexibility and shoulder function with the Arm Down Rotator Stretch!


  • Stand tall with your feet shoulder-width apart and your arms by your sides.
  • Raise one arm in front of you to shoulder height, with your palm facing down.
  • Bend your raised arm at the elbow, bringing your fingertips toward your shoulder.
  • Use your other hand to gently push your bent arm across your body, toward the opposite shoulder.
  • Feel the stretch in your shoulder and upper back.
  • Hold the stretch for 20-30 seconds, while breathing deeply.
  • Release the stretch and repeat on the other side if desired.
  • Perform 2-3 sets of this stretch, gradually increasing the duration over time.

Tips & Tricks

  • Start with a light warm-up to prepare your muscles for the stretch.
  • Focus on maintaining good posture throughout the exercise.
  • Engage your core muscles to provide stability during the stretch.
  • Ease into the stretch slowly and gradually increase the intensity as your muscles loosen up.
  • Breathe deeply and relax your body during the stretch.
  • Hold the stretch for 20-30 seconds on each side, while avoiding any bouncing movements.
  • Listen to your body and stop if you feel any sharp pain or discomfort.
  • Perform the Arm Down Rotator Stretch as part of a comprehensive upper body stretching routine.
  • Combine this stretch with strengthening exercises for optimal results.
  • Consider seeking guidance from a professional fitness trainer or physical therapist if you have specific concerns or limitations.


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