Chest and Front-of-Shoulder Stretch

beginner · stretch

Setup

Stand tall with your feet together, holding a long stick or broom handle with both hands slightly wider than your shoulders, palms down, resting in front of your thighs.

Execution

Keep your arms straight with the elbows softly locked for the whole movement.
Slowly raise the stick up and over your head, keeping the arms straight the whole way.
Continue moving the stick behind your back as far as your shoulders can control.
Hold at the tightest point for 15-20 seconds, breathing evenly.
Bring the stick back to the front under control along the same path.

Breathing

Breathe evenly while holding; exhaling helps the shoulders open a little further.

Quick cues

Arms stay straight the whole time.
Raise high before moving back.
Stop where the shoulder stays in control.
Widen the grip if too tight.

Common faults

Fault: Gripping too narrow, pinching the shoulders painfully
Fix: Widen the grip until the stick can move behind you without pinching the shoulder.
Fault: Bending the elbows to make it easier to bring the stick back
Fix: Keep the arms straight and reduce how far back you go instead of bending the elbow.
Fault: Overarching the lower back as the stick moves behind
Fix: Brace the core lightly and keep the ribs down through the movement.

Equipment

other

Muscle groups

chest, shoulders