Shoulder Stretch with the Hands on a Wall

Learn how to stretch your shoulders by placing your hands on a wall. Shoulder flexibility is crucial in artistic gymnastics—for example, in front/back handsprings and walkovers. This stretch primarily targets the rear deltoids and the latissimus dorsi (the muscles at the back of the shoulders and the sides of the upper back).

Find more stretches at Stretching Main.

Execution

• Stand facing a wall (or a stall bar/ladder wall).
• Place your hands on the wall at chest height, about shoulder-width apart or slightly closer.
• Fully extend your elbows so your arms are straight.
• Stand with your feet either:
  • 1–2 shoulder widths apart, or
  • In a split stance (one foot forward).
• Keep your hips squared and parallel to the wall.
• Gently press your shoulders downward and lean your upper body forward toward the wall.
• Keep your gaze forward and arms extended.

Advice

• If you'd like to turn this into a dynamic stretch, move slowly and in control.
• This stretch is not suitable for ballistic or isometric stretching.
• To intensify the stretch, move your feet farther away from the wall to increase the lean angle.

Suggestions

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

Fei Yue Wushu Shoes

The only shoe you’ll ever need. Ideal for wushu and acrobatics on hard ground. Perfect for overall foot health.
#barefootshoe
#wideshoebox

Check Them Out