Videos
Instructions
- Sit on the floor with knees bent and feet flat.
- Place your hands behind your back on the floor with fingers pointing away from the body.
- Slowly slide your hips forward while keeping your arms straight.
- Stop when you feel a stretch in the front of your shoulders.
- Hold the position for the desired duration.
Technical Tips
- Keep your chest open and spine neutral.
- Avoid shrugging your shoulders toward your ears.
- Keep arms fully extended without locking the elbows.
Breathing Tips
- Inhale deeply before starting the stretch.
- Exhale slowly as you move into the stretch.
- Maintain steady, relaxed breathing while holding the stretch.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injury
- Anterior shoulder instability
- Post-operative shoulder recovery
The Shoulder Extension Stretch on Floor is a static flexibility exercise designed to improve shoulder mobility and release tension in the anterior shoulder area. This stretch is particularly beneficial for individuals who experience tightness from prolonged desk work or upper-body strength training. By sitting on the floor and extending the shoulders behind the body with palms pressing into the ground, this movement encourages a controlled lengthening of the front deltoids, chest, and long head of the triceps. It is a foundational mobility drill that supports better posture and range of motion in pressing movements and overhead positions. The floor setup ensures stability and accessibility for all fitness levels, making it an ideal choice during warm-ups, cool-downs, or mobility-focused sessions.
What muscles do I stretch with the Shoulder Extension Stretch on Floor?
The Shoulder Extension Stretch on Floor primarily targets the shoulders, especially the front deltoids, and also stretches the chest and long head of the triceps.
Can I do the Shoulder Extension Stretch if I have shoulder pain?
If you have shoulder pain or conditions like impingement or a rotator cuff injury, consult a healthcare provider before performing the Shoulder Extension Stretch on Floor.
How long should I hold the Shoulder Extension Stretch on Floor?
Hold the Shoulder Extension Stretch on Floor for 20 to 60 seconds, depending on your flexibility and comfort level.
Is the Shoulder Extension Stretch on Floor good for posture?
Yes, this stretch helps open up the shoulders and chest, promoting better posture by counteracting the effects of prolonged sitting or forward-rounded shoulders.
Do I need any equipment for the Shoulder Extension Stretch on Floor?
No equipment is required for this stretch, though a yoga mat may provide added comfort on the floor.