Elbows Back Stretch
- Zielmuskel
- Deltoid Anterior, Erector Spinae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Back, Chest
- Typ
- Stretching
The elbows back stretch is a bodyweight mobility stretch that opens the chest and front of the shoulders by drawing both elbows back behind your torso. It targets the front deltoids and the chest (pectoralis major, both the clavicular and sternal heads), while the erector spinae along your spine works to keep your torso tall. It's a quick way to counter rounded-shoulder posture before pressing or after long periods of sitting.
Elbows Back Stretch: So führst du sie aus
- 1Stand or sit tall with your feet about hip-width apart, chest lifted, and a long, neutral spine.
- 2Bend both elbows to roughly 90 degrees and raise them out to the sides, level with or just below your shoulders.
- 3Brace your core gently and keep your shoulders down, away from your ears.
- 4Draw both elbows back and squeeze your shoulder blades together, opening your chest and feeling the stretch across the front of your shoulders and chest.
- 5Pull only to the point of a firm, comfortable stretch — never to sharp pain — and keep your lower ribs from flaring out.
- 6Hold the position and breathe slowly and evenly, letting the chest open a little more on each exhale.
- 7Hold for 20–30 seconds, then release the elbows forward under control.
- 8Relax for a few seconds and repeat for 2–3 rounds.
Technik-Tipps
- Keep your shoulders pulled down and back, not shrugged up toward your ears, so the stretch stays in the chest and front delts.
- Hold each rep for 20–30 seconds and breathe steadily — chest openers respond best to slow, sustained tension.
- Stay tall through the spine and engage your erector spinae rather than arching from the lower back.
- Ease into the stretch gradually; let your range improve over several breaths instead of yanking the elbows back.
Häufige Fehler
- Bouncing or jerking the elbows back, which can strain the shoulder joint and offers no benefit over a steady hold.
- Shrugging the shoulders up toward the ears, which tightens the upper traps and pulls tension away from the chest you're trying to stretch.
- Overarching the lower back to force a deeper opening, which loads the spine instead of stretching the chest and front shoulders.
- Holding your breath, which raises tension and makes it harder for the muscles to relax and lengthen.
Häufig gestellte Fragen
What muscles does the elbows back stretch work?
It stretches the front deltoids and the chest (pectoralis major, both clavicular and sternal heads), while the erector spinae engages to keep your torso upright.
How long should I hold the elbows back stretch?
Hold each rep for about 20–30 seconds and repeat 2–3 times. Breathe slowly and let the chest open a little more on each exhale rather than forcing it.
Is the elbows back stretch good for beginners?
Yes. It's a gentle bodyweight stretch with no equipment, and you control the depth — just pull the elbows back only to a comfortable stretch, never to sharp pain.
When should I do the elbows back stretch?
It works well as a chest and shoulder opener in a warm-up before pressing, or as a posture reset after long periods of sitting or rounded-shoulder work.
