Behind Back Shoulder Stretch
Learn how to perform Behind Back Shoulder Stretch, a Shoulders exercise, with setup, breathing and common mistakes.
Behind Back Shoulder Stretch · Preview
Setup
Stand tall with your shoulders down and chest open. Stabilize your torso first; this stretch should be slow and controlled, without momentum.
Start phase
Reach one arm overhead and down behind your back, while bringing the other arm up from below. If you can, gently clasp your hands behind your back; otherwise, move only as far as your hands can comfortably approach each other.
End phase
Keep your chest open and hold where you feel a gentle stretch across the front of your shoulders and upper arms. Hold for about 15–30 seconds, then switch arm positions and repeat on the other side.
Target muscles
The top and bottom arms open the shoulders in opposite directions, stretching the front of the shoulders and upper arms. Focus on both shoulders opening comfortably rather than forcing your hands to connect.
Common mistakes
Overarching your back or jutting your neck forward to clasp your hands shifts stress to your lower back. Do not force the stretch with shrugged shoulders; hold it slowly within a pain-free range.
Breathing
Do not hold your breath; exhale slowly as you relax your shoulders. With each exhale, let your hands move a little closer behind your back if it feels comfortable.
Coach tip
It is fine if your hands do not touch when shoulder mobility is limited. Hold a towel or strap and gradually reduce the gap to practice the same movement more comfortably.
