Description
A static stretch exercise that targets deltoids and improves shoulder flexibility. It involves sitting on the floor, placing your hands behind you and slowly moving your buttocks towards your heels.
How to Do Assisted Sitting Reverse Shoulder Stretch
- 1Setup
Sit on the floor with your legs extended or bent, whichever is most comfortable, ensuring your back is straight and chest is open.
- 2Setup
Place your hands on the floor behind you, roughly shoulder-width apart, with your fingers pointing away from your body.
- 3
Keeping your palms flat on the floor and your arms straight, slowly slide your glutes forward towards your heels.
- 4
Continue to slide until you feel a gentle stretch across the front of your shoulders (anterior deltoids) and biceps.
- 5
Hold this position for the prescribed duration, focusing on deep, controlled breathing to relax into the stretch.
Tips
- Control the intensity of the stretch by adjusting how far you slide your hips forward; only go to a point of mild tension, not pain.
- Maintain a lifted chest and avoid rounding your upper back to ensure the stretch primarily targets the shoulder complex.
- Experiment with your hand placement: closer hands will intensify the stretch, while wider hands can make it more accessible.
- For a slightly deeper stretch, you can gently rotate your elbows outwards while maintaining palm contact with the floor.
Common Mistakes
- ×Rounding your upper back shifts the stretch away from the shoulders; instead, keep your chest open and shoulder blades gently retracted.
- ×Pushing into pain can cause injury; instead, ease into a gentle, tolerable tension and hold that position.
- ×Pointing your fingers forward can strain your wrists; ensure your fingers point away from your body for wrist safety and optimal shoulder stretch.
Variations
Standing Reverse Shoulder Stretch
Gently stretch your posterior deltoids and shoulder capsule with this standing reverse shoulder stretch.
Standing Upright Shoulders Stretch
Improve shoulder flexibility and relieve tension with this simple standing upright stretch. Enhance range of motion and reduce stiffness effectively.
Sitting Shoulders Stretch On Bench
Improve shoulder flexibility and reduce tension with the Sitting Shoulder Stretch on Bench. Safely lengthen your deltoids and upper back muscles.
Bent Arm Shoulder Stretch
Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.
Related Exercises
Shoulder - Lateral Rotation (External Rotation)
Strengthen your rotator cuff with bodyweight lateral rotations to improve shoulder stability and health. Perfect for injury prevention and rehabilitation.
Shoulder - Medial Rotation (Internal Rotation)
Improve shoulder internal rotation with this bodyweight stretch. Enhance joint mobility and reduce stiffness for better overhead movement and daily
Shoulder - Extension
Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.
Shoulder - Flexion
Strengthen your anterior deltoids and improve overhead mobility with bodyweight shoulder flexion.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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