Posterior Capsular Stretch
Pictured: Standing version of what is described below
Shoulder injuries are common when doing strength training and one way to decrease your chances of injury to this area is by, you guessed it, stretching the muscles.
This stretch can reduce the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule and improving range of motion in the shoulder.
How to do it: Lie on your right side with knees bent. Bring your right arm to a 90-degree position out from your body. Use your top arm to slowly draw your right hand toward the floor. Make sure to apply a small amount of pressure to the arm, do not force range of motion. It’s common to roll backward onto the shoulder blade, so make sure you stay directly on the shoulder. Take deep breaths the entire time. Repeat on the other side.