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Exercise handout — move better, feel better.
Behind-Back Shoulder Stretch
Clasp hands behind back and lift to stretch front of shoulders and chest.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Towel if hands don't reach
Dosage
2
Sets
20 sec
Reps / Time
10 sec
Rest
20-30 second holds
Tempo
Step-by-Step Guide
Set up
- Stand or sit with good posture
- Reach both hands behind your back
- Clasp hands together
Step 1 of 5
Squeeze shoulder blades together
Step 2 of 5
Gently lift your clasped hands up and back
Step 3 of 5
Keep standing tall
Step 4 of 5
Feel stretch in front of shoulders and chest
Step 5 of 5
Hold for 20-30 seconds
Breathing
- Take slow deep breaths
- Relax shoulders down
Form Cues
- Stand tall
- Don't lean forward
- Lift gently
- Breathe deeply
Common Mistakes to Avoid
- Leaning forward
- Lifting too high
- Rounding shoulders
- Holding breath
Safety Information
Good daily stretch. Don't force the lift.
Progressions
Lift higher or hold longer
Regressions
Don't lift as high or use towel between hands
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.