One-Arm Shoulder Flexor Stretch
Stand tall with your feet shoulder-width apart and place one arm behind your back, reaching your hand up between your shoulder blades. Use your other hand to gently pull the elbow of the raised arm, feeling a stretch in your shoulder. Keep your back straight and breathe deeply throughout the stretch.
- Target muscles
- Shoulders
- Equipment
- Bodyweight
- Training style
- Mobility and recovery, Yoga and Pilates, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
One-Arm Shoulder Flexor Stretch: how to do it
- Stand upright with your feet shoulder-width apart and your back straight.
- Place one arm behind your back, reaching upward so that your hand is positioned between your shoulder blades.
- Use your opposite hand to gently pull the elbow of the arm behind your back, increasing the stretch in your shoulder and upper arm.
- Hold this position for 15-30 seconds, breathing deeply and maintaining good posture.
- Slowly release the stretch and return to the starting position.
- Repeat the stretch on the opposite arm.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid rounding your back or jerking the arm into position, as this can cause injury. Keep your spine neutral, breathe steadily, and apply gradual tension rather than forcing the movement.
Alternatives
More Shoulders exercises
Questions about One-Arm Shoulder Flexor Stretch
What muscles does the One-Arm Shoulder Flexor Stretch target?
This stretch primarily targets the shoulder flexor muscles, helping improve flexibility and range of motion in the front of the shoulder. It can also provide a gentle stretch to the upper back and chest depending on your posture.
Do I need any equipment for the One-Arm Shoulder Flexor Stretch?
No equipment is required—this is a bodyweight mobility exercise you can do anywhere. A yoga strap or towel can be used as an alternative if you struggle to reach your hand between the shoulder blades.
Is the One-Arm Shoulder Flexor Stretch suitable for beginners?
Yes, beginners can safely perform this stretch as long as they move slowly and avoid pulling too hard on the arm. Focus on gentle tension and controlled breathing to prevent straining the shoulder joint.
What are common mistakes to avoid with this shoulder stretch?
Avoid rounding your back or jerking the arm into position, as this can cause injury. Keep your spine neutral, breathe steadily, and apply gradual tension rather than forcing the movement.
How long should I hold the One-Arm Shoulder Flexor Stretch?
Aim to hold the stretch for 20–30 seconds per side, repeating 2–3 times. This duration helps improve flexibility while reducing the risk of muscle tightness and discomfort.
Are there safety tips I should follow for this stretch?
Warm up your shoulders before stretching to prevent strain, and stop immediately if you feel sharp pain. Maintain smooth, controlled movements and avoid overstretching beyond your current mobility level.
What variations of the One-Arm Shoulder Flexor Stretch can I try?
You can perform the stretch seated for more stability, or use a resistance band to increase intensity gradually. Another variation is doing the stretch against a wall to help maintain proper posture.