Smart Workout Diary

Shoulder Stretch

The shoulder stretch is a gentle mobility exercise that lengthens the muscles around the shoulders and upper back. It can help maintain comfortable shoulder range of motion and reduce feelings of tightness after training or prolonged sitting.

Demonstration

Shoulder Stretch — demonstration 1
Shoulder Stretch — demonstration 2

Instructions

  1. Stand or sit tall with your spine long, shoulders relaxed, and feet stable if standing.
  2. Bring one arm straight across the front of your chest at about shoulder height.
  3. Use the opposite hand or forearm to gently draw the upper arm closer to your chest, keeping the stretched-side shoulder low.
  4. Hold a comfortable stretch while breathing steadily; do not force the arm or twist your torso.
  5. Release slowly and repeat on the other side, keeping the stretch even on both shoulders.
Muscle Group
Shoulders
Other Muscle Groups
Upper Back
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the shoulder down: avoid shrugging the shoulder toward your ear as you pull the arm across.
  2. Use gentle pressure and stop before pain, pinching, or numbness occurs.
  3. Breathe slowly and keep your neck relaxed rather than holding your breath.
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