The shoulder backbend stretch is a standing stretch where you place your hands behind your hips, lift your chest, and gently arch backward to open the chest, front shoulders, and front of the body. It is an effective counter to forward-hunched posture from sitting.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the chest and front shoulders
- Counteracts forward-hunched posture
- Quick and accessible — works anywhere
- No equipment needed
- Excellent for desk workers
- Improves spinal extension mobility
How to perform
- Stand tall with feet hip-width apart.
- Place both hands on your lower back with fingers pointing down toward your hips.
- Pull your shoulders back and down. Lift your chest tall.
- Use your hands to gently support your lower back as you arch backward.
- Open your chest by drawing your shoulder blades together.
- Look up gently if comfortable. Breathe deeply.
- Hold for 15 to 20 seconds.
- Slowly return to upright. Repeat two to three times.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary
Lower Back
Primary