{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DC Shoulder Stretch",
      "kind": "common"
    },
    {
      "text": "Doggcrapp Shoulder Stretch",
      "kind": "common"
    },
    {
      "text": "Rack Shoulder Stretch",
      "kind": "common"
    },
    {
      "text": "Behind-the-Back Rack Shoulder Stretch",
      "kind": "common"
    },
    {
      "text": "Extreme Deltoid Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      },
      {
        "muscle": "biceps-brachii",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "stretched"
      },
      {
        "muscle": "coracobrachialis",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "hyperextension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "anterior-tilt"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility",
      "hypertrophy"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell",
        "smith-machine"
      ],
      [
        "power-rack",
        "squat-rack",
        "smith-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "1920"
  },
  "id": "oec:extreme-shoulder-stretch",
  "instructions": {
    "setup": [
      "Set a barbell in a power rack or Smith machine at approximately chest to shoulder height.",
      "Stand directly in front of the bar facing away from it.",
      "Reach both arms straight back and take a pronated grip on the bar, slightly wider than shoulder-width."
    ],
    "steps": [
      "Stand tall, lift your chest, and pull your shoulder blades together.",
      "Step your feet forward slightly and slowly bend your knees, allowing gravity and your bodyweight to pull your arms upward and backward.",
      "Lower your hips until you achieve a deep, intense stretch across the front of your shoulders and chest.",
      "Hold the position statically for the prescribed duration while keeping your arms extended.",
      "To exit, step back and stand upright to relieve tension on the shoulders before releasing your grip."
    ],
    "breathing": "Breathe slowly and deeply, using controlled exhales to keep the chest proud and manage discomfort without tensing up.",
    "cues": [
      "Keep the chest proud",
      "Sink smoothly with gravity",
      "Do not shrug toward your ears"
    ],
    "common_faults": [
      {
        "fault": "Rounding the shoulders forward and collapsing the chest",
        "correction": "Keep your shoulder blades retracted and chest elevated throughout the stretch to properly target the anterior deltoids."
      },
      {
        "fault": "Dropping down abruptly into the stretch",
        "correction": "Descend slowly and maintain firm footing so you can support your bodyweight if the stretch becomes too intense."
      },
      {
        "fault": "Excessively arching the lower back to compensate for poor shoulder extension",
        "correction": "Brace your core gently to keep the lumbar spine neutral while your shoulders extend."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this stretch if you have anterior shoulder instability, impingement, or a history of shoulder dislocations.",
        "Always maintain full footing on the floor to regulate the tension on the shoulders."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Extreme Shoulder Stretch",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Extreme Shoulder Stretch",
        "url": "https://wger.de/en/exercise/1920/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An intense, bodyweight-loaded stretch for the anterior deltoids and chest performed by holding a fixed barbell behind the back and lowering the hips."
}