Back
Seated Shoulder Extension Stretch
Improve shoulder mobility and reduce upper back tension with this effective seated lat release.
How to perform.
Follow the sequence — setup is half the lift.
Sit upright on the floor with your knees bent and feet flat on the ground.
Place your palms on the floor behind your hips with your fingers pointing away from your body.
Walk your hands backward slowly until you feel a gentle stretch through the front of your shoulders and the sides of your back.
Keep your chest lifted and your shoulder blades retracted while maintaining a neutral spine.
Hold this position for 30 seconds while focusing on deep, diaphragmatic breathing.
Slowly walk your hands forward to return to the starting position and release the tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears
- Allowing the lower back to excessively arch
- Bending the elbows rather than keeping the arms straight
- Holding the breath during the deepest part of the stretch
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.