Seated Shoulder Extension Stretch Guide | Lat Mobility

Learn how to perform the seated shoulder extension stretch to improve lat flexibility and shoulder health with our step-by-step bodyweight guide.

How to Perform

  1. Sit upright on the floor with your knees bent and feet flat on the ground.
  2. Place your palms on the floor behind your hips with your fingers pointing away from your body.
  3. Walk your hands backward slowly until you feel a gentle stretch through the front of your shoulders and the sides of your back.
  4. Keep your chest lifted and your shoulder blades retracted while maintaining a neutral spine.
  5. Hold this position for 30 seconds while focusing on deep, diaphragmatic breathing.
  6. Slowly walk your hands forward to return to the starting position and release the tension.

Common Mistakes

  • 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

Primary movers

  • Lats

Stabilizers

  • Triceps
  • Rear Deltoids
  • Teres Major

Related Guides

Lats · Back