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Seated Shoulder Flexor Depresor Retractor Stretch

Equipment

Body weight
1

Extend your right arm straight out in front of you at shoulder height, keeping your palm facing down.

2

Gently pull your right arm across your body using your left hand, applying light pressure until you feel a stretch in your shoulder.

3

Hold this position for about 20 to 30 seconds, making sure to breathe deeply throughout the stretch.

4

Release the stretch and repeat the same steps on the other side with your left arm.

Pro Tip

Controlled Movements: Execute each movement slowly and with control. Avoid jerky or rapid movements which can strain the muscles. This is a common mistake many people make. Remember, the effectiveness of this stretch comes from control, not speed. Correct Arm Position: Your arms should be at a 90-degree angle with your palms facing down. Avoid overextending your arms or bending them too much as this can lead to injury and reduce the effectiveness of the stretch. Engage Your Shoulder Muscles: When performing the stretch, make sure to engage your shoulder muscles. This means actively pulling your shoulders down and back. A common mistake is to merely move the arms without engaging