Back & Elbow Stretch
Relieve back & elbow tension! This stretch improves posture & flexibility with gentle, easy-to-follow movements.
The Back & Elbow Stretch mainly works the chest and traps, with help from the back, shoulders, biceps and core. No equipment needed: it uses just your bodyweight.
Back & Elbow Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers); Chest (pectoralis major, sternal head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Front Shoulder (anterior deltoid); Biceps (biceps brachii); Deep Core (transverse abdominis)
Back & Elbow Stretch Variations and Alternatives
How to do the Back & Elbow Stretch
Start in a neutral standing position with your feet shoulder-width apart and your arms relaxed by your sides.
Gently draw your elbows backward, squeezing your shoulder blades together without arching your lower back.
Keep your chest up and open while pulling your elbows back, and hold this stretch for 15-30 seconds.
Ensure that you are not creating tension in your neck or shoulders during the stretch. Relax them as much as possible.
Slowly release your arms and return to the starting position.
Repeat the stretch 2-3 times, giving yourself a moment between each repetition.
Remember to breathe evenly throughout the stretch and never force the movement. The stretch should create a gentle pulling sensation in the chest muscles without causing pain.
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Back & Elbow Stretch FAQs
What muscles does the Back & Elbow Stretch work?
The Back & Elbow Stretch mainly works the chest and traps, with help from the back, shoulders, biceps and core. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Back & Elbow Stretch?
None. The Back & Elbow Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Back & Elbow Stretch variations and alternatives?
Similar exercises include the Overhead Chest Stretch, Chest & Back Hug Stretch, Back & Shoulder Stretch and Back Pec Stretch.
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