Shoulder Stretch
BeginnerBodyweight
A simple standing stretch that pulls one arm across your chest to open up the back of the shoulder. It is a quick way to loosen the shoulders before or after training.
- Primary musclesShoulders
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner
How to do the shoulder stretch
- Stand or sit tall with your feet comfortably apart.
- Reach one arm straight across your body at chest height.
- Use your other arm to gently press the reaching arm closer to your chest.
- Hold the stretch, breathing normally, without forcing the arm further than feels comfortable.
- Release slowly, then repeat the stretch on the other arm.
Original library instructions (1 steps)
- Reach your left arm across your body and hold it straight.
Common mistakes
- Pulling too hard on the arm, which can strain the shoulder; apply gentle, steady pressure instead.
- Shrugging the shoulder up toward the ear during the stretch; keep it relaxed and down.
- Holding your breath while you stretch; breathe slowly and evenly throughout the hold.
- Rushing through the stretch without holding it long enough to actually feel a release.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 20 to 30 second holds per side, 15 to 20 seconds rest |
| Muscle | 2 to 3 sets of 15 to 20 second holds per side, 15 seconds rest |
| Endurance | 2 sets of 10 to 15 second holds per side, 10 to 15 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this stretch after shoulder or back training, when the muscles are already warm and more receptive.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the shoulder stretch good for beginners?
Yes. It is a gentle stretch suitable for almost anyone, and a good addition to a warm up or cool down routine.
What muscles does the shoulder stretch work?
It stretches the shoulders, targeting the back portion of the muscle as the arm crosses in front of the body.
