Standing Upright Shoulders Stretch

Muscles worked

Setup

1. Stand perpendicular to a wall with your feet hip-width apart and your core engaged.
2. Extend the arm closest to the wall behind you and place your palm flat against the wall at shoulder height.
3. Position your hand so the thumb is pointing upward or slightly back.

How to do it

1. Slowly rotate your torso and feet away from the wall while keeping your palm firmly planted.
2. Exhale as you move into the stretch, feeling the tension across the front of your shoulder and chest.
3. Hold the peak stretch for 20-30 seconds while maintaining deep, rhythmic breathing.
4. Slowly return to the starting position and repeat the process on the opposite arm.

Form checklist

• Keep your shoulder blade pulled down and back; do not let the shoulder shrug toward your ear.
• Maintain an upright posture and avoid leaning your torso forward or rounding your spine.
• Keep a micro-bend in the elbow to avoid overextending the joint.
• Ensure your palm stays in full contact with the wall throughout the duration of the stretch.

Pro tips

• Vary the height of your hand on the wall—placing it slightly higher or lower will target different sections of the pectoral and deltoid fibers.
• Focus on the 'opening' sensation in the chest rather than just pulling the arm, which ensures the stretch stays on the muscle belly rather than the joint capsule.

Make it harder

• Perform the stretch with a 90-degree bend in the elbow (cactus arm position) against a doorframe to intensify the stretch on the pectoralis minor.
• Gently lean your body weight forward while maintaining the torso rotation to deepen the pull through the anterior deltoid.

Frequently asked

What muscles does the standing upright shoulders stretch work?

The standing upright shoulders stretch primarily targets the deltoids and pectorals, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the standing upright shoulders stretch?

The standing upright shoulders stretch requires no equipment — just your body weight.

Is the standing upright shoulders stretch good for beginners?

Yes. The standing upright shoulders stretch is a beginner-friendly movement and a strong foundation to build on.

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