Library / Exercises

Reverse Shoulder Stretch

The Reverse Shoulder Stretch is a gentle exercise targeting the anterior deltoids and pectorals. It helps alleviate neck, shoulder, and upper back pain while improving posture and flexibility. Ideal for athletes and new moms!

Equipment

Body Weight

Target

Shoulders

Difficulty

Gentle
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Looping video demonstration of the Reverse Shoulder Stretch exercise — a physician-designed movement performed on a mat in a bright studio.

Reverse Shoulder Stretch

How to Do Reverse Shoulder Stretch Correctly

1

Stand upright and clasp your hands together behind your back.

2

Face your palms away from your body.

3

Slowly lift your arms upward without leaning forward.

4

Feel the stretch across your chest and shoulders.

5

Hold, then relax.

Common Reverse Shoulder Stretch Mistakes

  1. Avoid leaning forward when lifting your arms, as this can reduce the effectiveness of the stretch.
  2. Keep your shoulders relaxed, and don’t force the movement—ease into the stretch gently.
  3. Remember, it’s not about how high you lift your arms, but how well you feel the stretch.

Undo Rounded Shoulders

Hours of sitting and reaching pull the shoulders forward. The reverse shoulder stretch works the other direction, drawing the arms back to open the chest and front of the shoulders. It is a refreshing counter to screen time and a simple way to stand taller.

What It Opens

This stretch lengthens the chest and the front of the shoulders, the tissues that tighten and round you forward. Opening them supports better posture and easier overhead reaching.

Easing Into It

Gentle and often used in posture and frozen shoulder routines, this should always feel like a comfortable opening, never a strain. Draw the arms back slowly, lift the chest, and breathe into the stretch.