Shoulder - Extension - Articulations
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Stretching
Shoulder extension articulations are a bodyweight stretching drill that moves the arm through its full backward range of motion, lengthening the lats, sternal chest, teres major, and triceps. Performed in a slow, controlled manner, the exercise improves shoulder extension mobility, reduces tightness in the posterior and lateral shoulder, and builds awareness of the joint's available range.
Shoulder - Extension - Articulations: So führst du sie aus
- 1Stand tall with your feet hip-width apart and your arms hanging at your sides.
- 2Relax your shoulders down and back so there is no tension in your neck or upper traps.
- 3Keeping your elbow straight, slowly begin to move one arm backward behind your body, leading with the back of your hand.
- 4Continue moving the arm backward through its comfortable range, feeling a stretch in the lats, chest, and the back of the upper arm.
- 5At the end of your comfortable range, pause for one to two seconds without forcing the joint further.
- 6Slowly return the arm forward to the starting position in a controlled arc.
- 7Repeat for the prescribed number of repetitions, then switch to the other arm.
- 8Keep your torso upright throughout and avoid rotating the trunk to compensate for limited shoulder range.
Technik-Tipps
- Move slowly through each repetition — the goal is to explore and expand your range of motion, not to generate momentum.
- Keep your elbow fully extended so the stretch reaches the triceps and is not absorbed by the elbow joint.
- Breathe out as your arm moves backward and breathe in as it returns — relaxing on the exhale allows a slightly deeper range.
- If your torso rotates or your lower back arches, you have reached your current end range; do not push further.
- Perform the drill on both sides to identify and address any asymmetry in shoulder extension mobility.
Häufige Fehler
- Swinging the arm backward with momentum, which bypasses the stretch and prevents the muscles from being lengthened under control.
- Rotating the torso to gain extra range, which compensates for limited shoulder extension and reduces the stretch stimulus on the lats and chest.
- Bending the elbow during the movement, which shortens the lever and reduces tension on the triceps and the long head of the muscle.
- Shrugging the shoulder upward, which engages the upper traps unnecessarily and restricts how far the arm can travel behind the body.
- Forcing the arm past the point of discomfort, which can irritate the anterior shoulder capsule and surrounding structures.
Häufig gestellte Fragen
What muscles does shoulder extension articulation stretch?
The drill primarily stretches the latissimus dorsi, the sternal head of the pectoralis major, the teres major, and the triceps brachii — all muscles that cross the shoulder and resist backward arm movement.
How often should I do this exercise?
Daily practice works well for improving shoulder extension mobility. Two to three sets of eight to twelve slow repetitions per side is a reasonable starting point, performed as part of a warm-up or cool-down.
Can this drill help with overhead or pulling exercises?
Yes. Improving shoulder extension range directly supports exercises that require the arm to move behind the body, such as lat pulldowns, rows, and dips, by reducing the restriction that tight lats and chest fibers create.
Should I feel pain during the stretch?
You should feel a mild pulling sensation in the muscles, not sharp pain in the joint. If you feel pinching or pain at the front of the shoulder, reduce your range and consult a qualified practitioner.
