Shoulder Stretch with the Hands on a Wall

Learn how to stretch your shoulders with the hands on a wall. Shoulder flexibility is very important in artistic gymnastics (front / back handsprings and walkovers). In this stretch, the rear deltoids and the latissimus are stretched (back side of the shoulders and outer back muscles). Find more stretches at stretching main.

Execution

• Put your hands on a wall (or ladder wall) and extend your elbows (at approximately chest height). Your hands should be shoulder width or less apart.
• I recommend you stand with your legs one or two shoulder widths apart, but you can also step forward with one leg. Make sure your hips are parallel to the wall.
• Then press your shoulders down and lean towards the wall. Look straight forward and fully extend your arms.

Advice

• If you want to apply a dynamic stretch, move slowly. Shoulder stretch on a wall is not designed for dynamic ballistic stretches and isometric stretches.
• To make this shoulder stretch more intensive, move your legs further away from the wall, so that you can lean further forward.

Suggestions

• Back Bridge - Abdominal & Shoulder Stretch
• Gymnastic Back Handspring
• Gymnastic Front Handspring
• Gymnastic Back Walkover