{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Seated Anterior Shoulder Stretch",
      "kind": "common"
    },
    {
      "text": "Floor Shoulder Extension Stretch",
      "kind": "common"
    },
    {
      "text": "Seated Chest and Shoulder Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      },
      {
        "muscle": "biceps-brachii",
        "role": "stretched"
      },
      {
        "muscle": "coracobrachialis",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "hyperextension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1841"
  },
  "id": "oec:seated-shoulder-extension-stretch",
  "instructions": {
    "setup": [
      "Sit on the floor with your knees bent and feet flat on the ground.",
      "Place your palms flat on the floor behind you roughly shoulder-width apart, with your fingers pointing away from or slightly turned out from your body."
    ],
    "steps": [
      "Keep your arms straight and your chest lifted upward.",
      "Slowly scoot your hips and feet forward away from your hands until you feel a gentle stretch across the front of your shoulders and chest.",
      "Hold the position steadily without bouncing, breathing deeply.",
      "Gently slide your hips back toward your hands to release the stretch."
    ],
    "breathing": "Breathe slowly and evenly, using long exhales to allow the front of the shoulders to relax deeper into the stretch.",
    "cues": [
      "Keep the chest proud",
      "Do not shrug toward the ears",
      "Slide the hips forward gradually"
    ],
    "common_faults": [
      {
        "fault": "Excessively rounding the thoracic spine and letting the shoulders dump forward.",
        "correction": "Keep the sternum lifted and gently retract the shoulder blades."
      },
      {
        "fault": "Bending the elbows significantly, reducing tension on the shoulder extensors and biceps.",
        "correction": "Keep the arms straight throughout the hold without hyperextending the joints."
      }
    ],
    "safety": {
      "precautions": [
        "Stop immediately if you feel sharp anterior shoulder pain or impingement rather than a muscular stretch."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Seated Shoulder Extension 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: Seated Shoulder Extension Stretch",
        "url": "https://wger.de/en/exercise/1841/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "setup": {
    "position": "seated"
  },
  "status": "active",
  "summary": "A seated floor stretch that targets the anterior deltoids, pectorals, and biceps by sliding the hips away from hands placed behind the body."
}