Seated Shoulder Extension Stretch
oec:seated-shoulder-extension-stretch
A seated floor stretch that targets the anterior deltoids, pectorals, and biceps by sliding the hips away from hands placed behind the body.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Seated Anterior Shoulder Stretch, Floor Shoulder Extension Stretch, Seated Chest and Shoulder Stretch
How to do it
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.
Movement
- 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
- Excessively rounding the thoracic spine and letting the shoulders dump forward.
- Keep the sternum lifted and gently retract the shoulder blades.
- Bending the elbows significantly, reducing tension on the shoulder extensors and biceps.
- Keep the arms straight throughout the hold without hyperextending the joints.
Safety
- Stop immediately if you feel sharp anterior shoulder pain or impingement rather than a muscular stretch.
Muscles
Joints
- Shoulder: Hyperextension
- Shoulder blade: Retraction, Depression
- Elbow: Isometric stabilization
Details
- Movement
- Stretch
- Modality
- Flexibility, Mobility
- Mechanics
- not applicable
- Force
- static
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Duration
- Load
- none
Sources
- wger: Seated Shoulder Extension Stretch, by Croak6728 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.