Strength
Extreme Shoulder Stretch
Improve overhead mobility and shoulder health with this deep, static stretch designed for functional range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Kneel on the floor in front of a bench or stable elevated platform.
Place both elbows on the edge of the surface with your hands clasped together behind your head.
Slowly sink your chest toward the ground while keeping your hips stacked over your knees.
Push your head through your arms until you feel a deep stretch in the posterior shoulders and lats.
Hold this position while breathing deeply into your diaphragm for thirty to sixty seconds.
Slowly tilt your hips forward and lift your chest to safely exit the position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to compensate for shoulder tightness
- Holding your breath which prevents the muscles from relaxing into the stretch
- Shrugging the shoulders toward the ears during the hold
- Applying too much downward force too quickly before the joint is warm
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.