How often should I perform this stretch?

For most people, performing this stretch two to three times a week after a workout is sufficient to see mobility gains. Avoid doing deep static stretches like this before heavy lifting sessions when joints need stability.

Should I feel pain in my shoulder joint?

No, you should feel a pulling sensation in the muscle tissue but never a sharp or pinching pain. if you feel joint impingement, back off slightly and adjust your elbow width.

Can I do this without a bench?

Yes, you can perform a variation against a wall or using the back of a sturdy chair. The goal is simply to have an elevated point of contact for your elbows to allow your torso to drop.

Extreme Shoulder Stretch Guide | Improve Mobility

Master the Extreme Shoulder Stretch to increase upper body flexibility, reduce stiffness, and improve your overhead lifting mechanics.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Chest
Upper Back
Triceps

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Shoulders · Strength