Wall-Supported Standing Single Shoulder Stretch
Improve shoulder mobility with this simple stretch. Use a wall for support and deepen the extension. Perfect for all fitness levels!
The Wall-Supported Standing Single Shoulder Stretch mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Wall-Supported Standing Single Shoulder Stretch Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Wall-Supported Standing Single Shoulder Stretch Variations and Alternatives
How to do the Wall-Supported Standing Single Shoulder Stretch
Positioning:
Stand perpendicular to a wall with your side facing it.
Place your arm closest to the wall on the wall, with your elbow bent at a 90-degree angle.
Position your feet shoulder-width apart for stability.
Use your opposite hand to support your waist or hip.
Movement:
Slowly extend your arm along the wall, raising it upwards. Your palm should be facing the wall.
As you extend your arm, twist your upper body slightly away from the wall while keeping your head looking straight ahead.
Hold this position for 15-30 seconds, feeling the stretch in your shoulder and upper back.
Engage your core to maintain stability during the stretch.
Slowly return your arm to the starting position.
Repeat the stretch on the opposite side by turning to face the other way and placing the other arm on the wall.
Tips for Beginners:
Make sure your movements are slow and controlled to avoid strain.
If you feel any discomfort, reduce the intensity of the stretch or stop if necessary.
Breathe deeply throughout the stretch to promote relaxation and lengthening of the muscles.
Wall-Supported Standing Single Shoulder Stretch FAQs
What muscles does the Wall-Supported Standing Single Shoulder Stretch work?
The Wall-Supported Standing Single Shoulder Stretch mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Wall-Supported Standing Single Shoulder Stretch?
None. The Wall-Supported Standing Single Shoulder Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Wall-Supported Standing Single Shoulder Stretch variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, Supported Arm Stretch, Bodyweight Wall-Supported Standing Around-The-World and Bodyweight Wall-Supported Standing Military-Press.
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