Seated Shoulder Flexor Depressor Retractor Stretch
Improve posture & flexibility in your shoulders, chest and back. This seated stretch is great for releasing tension.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on the floor or a mat with your legs extended straight in front of you.
2. Place your hands slightly behind your hips with your fingers facing away from your body.
3. Straighten your arms and press your palms into the floor to lift your chest upward, creating a slight arch in your back.
4. Gently retract your shoulder blades by pulling them towards each other, and simultaneously depress your shoulder blades by pushing them down away from your ears.
5. Ensure your neck is long, and your gaze is forward.
6. Hold this position, feeling a stretch in your shoulders, chest, and possibly arms, for 15 to 30 seconds, breathing deeply throughout the stretch.
7. Release the stretch by slowly relaxing your arms and sitting upright again.
8. Repeat the stretch for 2-3 sets if desired.
It is important to keep your movements controlled and not to overextend to avoid any strain on your back. If you feel any pain, adjust your position or stop the stretch altogether.
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