Reach Behind Opener
Improve shoulder mobility & posture! Stretch your chest and shoulders with the Reach Behind Opener. Simple, effective, & requires no equipment.
The Reach Behind Opener mainly works the shoulders, with help from the traps, chest and biceps. You'll need: stretching stick.
Required Equipment
Reach Behind Opener Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Chest (pectoralis major, sternal head); Biceps (biceps brachii)
Reach Behind Opener Variations and Alternatives
How to do the Reach Behind Opener
Stand upright with your feet shoulder-width apart.
Reach both arms behind your back, and with one hand, grab the opposite wrist or forearm. For a deeper stretch, you can move to grasping the elbows.
Gently pull the arm being held toward the opposite side, feeling a stretch in the shoulder and across the chest.
Keep your back straight and your shoulders relaxed, avoiding any hunching or straining.
Hold the stretch for 15-30 seconds, breathing deeply and evenly.
Release the hold gently and repeat with the other arm.
Perform the stretch 2-3 times for each arm.
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Reach Behind Opener FAQs
What muscles does the Reach Behind Opener work?
The Reach Behind Opener mainly works the shoulders, with help from the traps, chest and biceps. The main muscles are the posterior deltoid.
What equipment do you need for the Reach Behind Opener?
Stretching stick.
What are some Reach Behind Opener variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Arm-Up Rotator Stretch, Behind-Neck Arms-Forward and Back & Shoulder Stretch.
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