Prone Back & Shoulder Extension Stretch
The Prone Back & Shoulder Extension Stretch mainly works the shoulders, with help from the chest, traps and back. No equipment needed: it uses just your bodyweight.
Prone Back & Shoulder Extension Stretch Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Prone Back & Shoulder Extension Stretch
Setup
Begin in a kneeling position on a mat.
Sit your hips back onto your heels and hinge at the hips to lower your torso forward until your forehead comfortably rests on or near the floor.
Movement
Reach your arms behind your back.
Interlace your fingers together, keeping your palms pressed toward each other or slightly apart.
Straighten your arms and gently raise them toward the ceiling, creating an extension stretch in the shoulders and upper back.
Hold the position while maintaining steady, deep breathing.
Keep your neck relaxed and avoid straining upward; your forehead should remain toward the floor throughout the stretch.
Prone Back & Shoulder Extension Stretch FAQs
What muscles does the Prone Back & Shoulder Extension Stretch work?
The Prone Back & Shoulder Extension Stretch mainly works the shoulders, with help from the chest, traps and back. The main muscles are the anterior deltoid.
What equipment do you need for the Prone Back & Shoulder Extension Stretch?
None. The Prone Back & Shoulder Extension Stretch is a bodyweight exercise, so you can do it anywhere.
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