The muscles that horizontally abduct the shoulder are the posterior deltoid, lateral deltoid, infraspinatus and teres minor. These muscles make up part of the main shoulder muscles, the deltoids and the rotator cuffs. When these muscles become tight, it inhibits your ability to move your shoulder sideways away from the body in the horizontal plane. This is called transverse abduction. Stretching is important to loosen these muscles.
Posterior Deltoid Stretch
The posterior deltoid is on the back part of your shoulder. This muscle also extends the shoulder backward, horizontally extends the shoulder and rotates the shoulder outward. Stand with your feet in a stable position about hip-width apart and bring your right arm forward so that it is parallel to the floor. Bring your right arm across your chest. This is called transverse adduction and is the opposite motion as abduction. Position the arm so that your palm faces you. Pull the right arm toward you and slightly upward with your left arm until a stretch is felt in the back of your right shoulder. Hold for 10 to 30 seconds and repeat on the left side.
Lateral Deltoid Stretch
The lateral deltoid is the side of the shoulder. It is also called the medial deltoid. The lateral delt also abducts the shoulder in the vertical plane and flexes the shoulder forward. Start in the same position as the rear deltoid stretch with the right arm out. Turn your palm to face the floor. Grasp your right elbow and pull your arm across your chest and slightly downward below your left shoulder. Hold for 10 to 30 seconds; repeat with the other side.
Infraspinatus and Teres Minor Stretch
The infraspinatus and teres minor both externally rotate the shoulder, meaning they rotate the arm backward or away from the body. Stretching the muscles at the same time is normal because these muscles work so closely together it is hard to isolate one. However, with infraspinatus and teres minor stretch you can emphasize one. Lie on your back or sit straight and hold your right arm in front of you bent at 90 degrees with your hand near your face. Bring the right elbow toward the left shoulder and pull it farther with your left hand. To emphasize the teres minor, rotate your right arm outward slightly. Hold for 10 to 30 seconds, then repeat with the left arm.
Internal Rotation Stretch with a Partner
Sometimes it helps to have a partner stretch you out. If you're in pain, this might be a better option because you can relax more. A partner might also be able to stretch you more. Lie on your back with your right arm hanging off a bed or massage table. Have your partner bend your arm to 90 degrees at your side so that your arm is parallel to the floor with your right elbow in line with your shoulder. Have your partner rotate your arm so that your palm moves toward the floor, and hold it there for 10 to 30 seconds. Repeat and stretch your left side.
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