Alternating Standing Behind-Back 180-Stretch
Improve flexibility & posture. Gentle stretches for shoulders, chest, and back. Perfect for desk workers!
The Alternating Standing Behind-Back 180-Stretch mainly works the chest and shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Behind-Back 180-Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Alternating Standing Behind-Back 180-Stretch Variations and Alternatives
How to do the Alternating Standing Behind-Back 180-Stretch
Standing Alternating Behind Back 180 Stretch
Positioning:
Stand tall with your feet hip-width apart.
Engage your core muscles to maintain stability.
Start with both arms at your sides, relaxed.
Movement:
Raise your right arm above your head, keeping it straight. Your palm should face forward.
As you reach overhead, turn your torso slightly to the left.
Slowly bring your right arm behind your back, bending at the elbow and allowing your arm to rest against your lower back.
At the same time, extend your left arm out to the side, parallel to the ground with your palm facing down.
Hold this position for a moment, feeling a stretch across your shoulders and chest.
Return to the starting position with both arms at your sides.
Repeat the movement, this time raising your left arm above your head and bringing it behind your back while extending your right arm to the side.
Continue alternating arms for 5-10 repetitions on each side.
Tips:
Keep your movements controlled and steady to avoid strain.
Focus on maintaining good posture throughout the exercise.
Breathe deeply and smoothly, exhaling as you stretch.
Alternating Standing Behind-Back 180-Stretch FAQs
What muscles does the Alternating Standing Behind-Back 180-Stretch work?
The Alternating Standing Behind-Back 180-Stretch mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Alternating Standing Behind-Back 180-Stretch?
None. The Alternating Standing Behind-Back 180-Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Behind-Back 180-Stretch variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Alternating Against-Wall Shoulder Flexion, Behind-Neck Arms-Forward and Lying Assisted Straight-Arm Stretch.
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