The shoulder is composed of a ball and a socket. When the arm is stretched behind the body, especially with the shoulder in external rotation, it causes the ball of the shoulder to migrate forward. With the ball of the shoulder forward, it can lead to shoulder impingement, tendonitis, rotator cuff tears, and the like. You need to avoid this position.

Stretches to avoid. Only bring the arms back aligned even with your trunk (neutral).

1. In the doorway with your arms, back, and shoulders forward. Only to neutral.

2. Have a partner pull arms back.

3. Lie on a narrow bench and bring the arms past the trunk while lifting dumbbells.

4. Use a stick or pole overhead and behind the upper back. Shoulders are in an external rotation.

5. One arm in doorway and stretching back.

In each case, you may be encouraging the head of the humerus to slide forward in the glenoid fossa (socket), resulting in impingement.

For healthy shoulders, keep chest stretches within a comfortable, neutral range. A gentle stretch is enough—forcing your shoulders into extreme positions may do more harm than good and increase your risk of shoulder pain and injury.

https://www.youtube.com/watch?v=Dqcer2BMUrg

See the full Stretching & More Fitness Program here. Includes all videos and printable guide sheets: https://www.bobandbrad.com/health-programs/stretching-%26-more-fitness-program

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