Shoulder Flexion Stretch

Lats, ShouldersWall or Doorway

A wall-assisted stretch for the lats and upper back shoulders. Designed to safely expand overhead shoulder flexion.

How to do it

1Face a wall at arms-length with feet hip-width apart.

2Reach your arms up and place your palms high against the wall.

3Hinge at your hips and sink your chest toward the floor while keeping arms straight.

4Feel the stretch through your shoulders, armpits, and upper back.

5Press through your palms and lift your chest to return to standing.

Common mistakes

Arching your lower back to drop deeper, compensating for stiff shoulders.

Bending your elbows, reducing tension in the lats and shoulders.

Craning your head up or collapsing your neck during the sink.

Breathing

Inhale at the top. Exhale smoothly as you let your chest sink low.

Make it harder or easier

To make it easier, place your hands lower on the wall or step closer.

To make it harder, bring your hands closer together or gently shift your weight toward one shoulder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.