Shoulder - Extension

Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.

IntermediateShoulders Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Shoulder - Extension

Isolation

Shoulder - Transverse Extension

Shoulders · Body weight

Beginner

Isolation

Shoulder - Transverse Flexion

Shoulders · Body weight

Intermediate

Isolation

Shoulder - Adduction

Shoulders · Body weight

Beginner

Isolation

Shoulder - Flexion

Shoulders · Body weight

Intermediate

Description

Shoulder extension exercise is a resistance training exercise that targets the deltoid muscles.

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How to do Shoulder - Extension

01
Setup
Stand tall with your feet hip-width apart and a neutral spine, looking straight ahead.
02
Setup
Interlace your fingers behind your lower back, ensuring your palms are pressed together or facing each other.
03
Slowly straighten your arms, gently lifting your clasped hands away from your glutes and lower back.
04
Continue lifting your arms only as far as comfortable, feeling a gentle stretch across the front of your shoulders and chest.
05
Hold this extended position for the prescribed duration, maintaining a steady, deep breathing pattern.

Tips

To deepen the stretch, you can lean forward slightly from your hips while keeping your back straight, allowing gravity to assist in lifting your arms higher.
Keep your shoulder blades pulled down and back throughout the stretch to avoid shrugging your shoulders towards your ears and maintain proper form.
Focus on slow, controlled breathing; exhale as you gently increase the stretch and inhale to maintain the position, facilitating muscle relaxation.
If interlacing fingers is difficult, hold onto a towel or strap behind your back, gradually shortening your grip as flexibility improves.

Common mistakes

Rounding your upper back to increase arm elevation excessively can strain the spine; instead, maintain a neutral spine and lift only as far as your shoulder flexibility allows.
Forcing the stretch with bouncing movements can cause injury to soft tissues; fix this by holding a static, gentle stretch and gradually increasing depth as your muscles relax.
Shrugging your shoulders up towards your ears reduces the effective stretch on the target muscles; actively depress your shoulder blades to keep tension in the front of the shoulders.

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Questions

Is Shoulder - Extension good for beginners?

Shoulder - Extension is rated intermediate. 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 Shoulder - Extension?

You need Body weight to perform Shoulder - Extension. 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 Shoulder - Extension?

To deepen the stretch, you can lean forward slightly from your hips while keeping your back straight, allowing gravity to assist in lifting your arms higher. Keep your shoulder blades pulled down and back throughout the stretch to avoid shrugging your shoulders towards your ears and maintain proper form. Focus on slow, controlled breathing; exhale as you gently increase the stretch and inhale to maintain the position, facilitating muscle relaxation. If interlacing fingers is difficult, hold onto a towel or strap behind your back, gradually shortening your grip as flexibility improves.

What are common mistakes when doing Shoulder - Extension?

Rounding your upper back to increase arm elevation excessively can strain the spine; instead, maintain a neutral spine and lift only as far as your shoulder flexibility allows. Forcing the stretch with bouncing movements can cause injury to soft tissues; fix this by holding a static, gentle stretch and gradually increasing depth as your muscles relax. Shrugging your shoulders up towards your ears reduces the effective stretch on the target muscles; actively depress your shoulder blades to keep tension in the front of the shoulders.