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Exercises · shoulders

Seated Shoulder Flexor, Depressor, Retractor Stretch

A seated stretch focusing on improving flexibility and mobility in the front, lower, and rear shoulder muscles.

shouldersdeltoidsbody weightbeginnerisolation

Secondary muscles

trapeziusrhomboidspectoralis major

How to do it

  1. Sit tall with feet flat.
  2. Lift arms overhead, reaching upward.
  3. Gently depress the shoulders away from your ears.
  4. Retract shoulder blades by pulling them slightly together.
  5. Hold for a stretch, breathing evenly.

Form cues

  • Reach up
  • Pull shoulders down
  • Retract shoulder blades
  • Keep chest open

Common mistakes

  • Shrugging shoulders
  • Hunching forward
  • Holding breath

Breathing

Inhale to begin, exhale as you stretch deeper.

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