Seated Shoulder Bent-Knee Flexor Depressor Retractor Stretch
Relieve shoulder & chest tension! This seated stretch targets flexors, depressors, & retractors for improved mobility.
Muscle Groups
Primary
Secondary
Instructions
1. Setup: Sit on the floor with your knees bent and feet flat on the ground, about hip-width apart.
2. Position your hands: Place your hands behind your hips with fingers pointing away from your body.
3. Engage your shoulders: Gently push your hands into the floor to lift your chest upwards, retracting your shoulder blades (trying to pinch them together).
4. Adjust head position: Allow your head to tilt back slightly, but do not strain your neck.
5. Stretch: Press down through your palms to depress your shoulders away from your ears, creating a stretch across your chest and shoulders.
6. Hold the stretch: Hold this position for 15-60 seconds, focusing on deep breaths and a controlled stretch.
7. Release and repeat: Release the stretch slowly and repeat for the desired number of repetitions.
Note: Make sure to perform the stretch in a controlled manner without overextending or putting undue pressure on your wrists or shoulders. If you feel any pain during the stretch, stop immediately and adjust your position or seek guidance from a fitness professional.
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