Shoulder Stretch behind the Back

Learn how to stretch your shoulders with your hands crossed behind your back. Use this shoulder stretch to warm up for gymnastics or between sets when you train your chest or shoulder muscles.
Find more stretches at Stretching Main.

Execution

• Stand upright and cross your hands behind your buttocks.
• Fully extend your arms and look straight forward.
• Raise your arms slowly while slightly hollowing your back. Don’t look down or bend your elbows. Push your chest forward a little.
• Hold the highest position for about 30 seconds, then lower your arms.
• Breathe slowly and with focus.

This stretch targets the shoulder muscles, chest, and biceps.

Advice

• Don’t let a training partner pull your arms up, as you might get injured.
• You can increase the intensity of this shoulder stretch by placing your forearms on a wall and then squatting down.
• Also try stretching your shoulders with your hands on a wall (see suggestions).

Suggestions

• Shoulder Stretch with the Hands on a Wall
• Chest Stretch
• Biceps Stretch
• Triceps Stretch
• Back Bridge

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