Back & Shoulder Stretch
Loosen tight muscles! This gentle stretch improves flexibility in your back and shoulders. Perfect for relieving tension.
The Back & Shoulder Stretch mainly works the traps and shoulders, with help from the triceps and back. You'll need: chair.
Required Equipment
Back & Shoulder Stretch Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Triceps (triceps brachii); Lats (latissimus dorsi)
Back & Shoulder Stretch Variations and Alternatives
How to do the Back & Shoulder Stretch
Sit on a bench or chair with your feet flat on the floor and your back straight.
Lift one arm overhead, bend it at the elbow, and reach down towards the opposite shoulder blade.
With the other hand, gently push on the elbow to enhance the stretch in the tricep and upper back muscles.
Hold the stretch for 15-30 seconds, making sure to breathe comfortably throughout.
Slowly release the stretch and switch arms to repeat the process for the opposite side.
Make sure to perform the stretch with gentle, controlled movements to avoid any injury. It should feel like a gentle pull, never painful. If you experience any discomfort or pain, stop the stretch immediately.
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Back & Shoulder Stretch FAQs
What muscles does the Back & Shoulder Stretch work?
The Back & Shoulder Stretch mainly works the traps and shoulders, with help from the triceps and back. The main muscles are the trapezius and posterior deltoid.
What equipment do you need for the Back & Shoulder Stretch?
Chair.
What workout day should the Back & Shoulder Stretch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Back & Shoulder Stretch variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Arm-Up Rotator Stretch, Supported Arm Stretch and Bench Back-Bend Stretch.
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