How to do a Bent Over Shoulder Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Bent Over Shoulder Stretch
Target muscles worked
Instructions for Proper Form
Bent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.
- Stand with your feet a little wider than your shoulders and bend your knees slightly.
- Interlock your fingers behind you, straighten your arms, and pull your shoulder blades back.
- Hinge back from your hips and fold forwards, keeping your back straight.
- Keep your arms extended and reach them toward the ceiling.
- You’ll feel a stretch in your shoulder.
- Hold this position for the duration of the stretch.
Alternatives & Variations to Bent Over Shoulder Stretch
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 1,682 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
2. Reach Behind and Open
6.5 mSCORESWAPPED 500 TIMESReach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.
3. Wall Shoulder Stretch
13.3 mSCORESWAPPED 397 TIMESWall Shoulder Stretch is a simple and effective stretch that primarily targets the shoulder muscles. By placing your hand on a wall and slowly rotating your body away from it, you can achieve a deep stretch in your shoulder. This stretch is great for improving shoulder flexibility and range of motion. It’s especially useful for relieving tension and preparing the shoulders for more intense lifting exercises.
4. Shoulder Squeeze
13.8 mSCORESWAPPED 172 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
5. PVC Shoulder Flexion
4.5 mSCORESWAPPED 135 TIMESPVC Shoulder Flexion is an isolation exercise that primarily targets the shoulders, more specifically the rotator cuff muscles. This exercise involves using a PVC pipe to guide the movement, which helps to improve shoulder mobility and flexibility. The use of a PVC pipe ensures a controlled range of motion, making it an excellent addition for anyone looking to enhance shoulder functionality and prevent injury.
6. Wall Slide Stretch
5 mSCORESWAPPED 131 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
7. PVC Shoulder External Rotation
4.9 mSCORESWAPPED 113 TIMESPVC Shoulder External Rotation is an isolation exercise that primarily targets the rotator cuff muscles. By using a PVC pipe, you add light resistance and can ensure proper form to improve shoulder mobility and stability. This is a great exercise for improving shoulder health and can be used as a warm-up or rehabilitation exercise to prevent injuries and enhance performance in other upper body movements.
8. Child's Pose
3.7 mSCORESWAPPED 92 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.
9. Chest Expansion
11.7 mSCORESWAPPED 46 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
10. Chest Doorway Stretch
11.5 mSCORESWAPPED 36 TIMESChest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.