Assisted Sitting Reverse Shoulder Stretch

Improve shoulder flexibility and stretch your deltoids with this assisted sitting reverse shoulder stretch.

Beginner

Isolation

Static

30s per set10s rest

Shoulders

Assisted

Variations of Assisted Sitting Reverse Shoulder Stretch

Isolation

Standing Reverse Shoulder Stretch

Gently stretch your posterior deltoids and shoulder capsule with this standing reverse shoulder stretch.

Beginner

ShouldersBody weight

Compound

Standing Upright Shoulders Stretch

Improve shoulder flexibility and relieve tension with this simple standing upright stretch. Enhance range of motion and reduce stiffness effectively.

Beginner

ShouldersBody weight

Compound

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.

Beginner

ShouldersBody weight

Isolation

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.

Beginner

ShouldersBody weight

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.

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How to Do Assisted Sitting Reverse Shoulder Stretch

1
Setup
Sit on the floor with your legs extended or bent, whichever is most comfortable, ensuring your back is straight and chest is open.
2
Setup
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.

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Frequently Asked Questions

Is Assisted Sitting Reverse Shoulder Stretch good for beginners?

Assisted Sitting Reverse Shoulder Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Assisted Sitting Reverse Shoulder Stretch?

You need Assisted to perform Assisted Sitting Reverse Shoulder Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Assisted Sitting Reverse Shoulder Stretch?

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.

What are common mistakes when doing Assisted Sitting Reverse Shoulder Stretch?

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.

Related Exercises

Isolation

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.

Intermediate

ShouldersBody weight