Assisted Pulling Backs Chest Stretch

How to do the Assisted Pulling Backs Chest Stretch

1. 1Stand tall with your feet about hip-width apart, chest lifted and core lightly braced.
2. 2Have your partner stand directly behind you within easy reach of your arms.
3. 3Extend both arms out to your sides or slightly behind you, keeping your elbows soft and your palms facing forward.
4. 4Let your partner take hold of your wrists or forearms with a secure, comfortable grip.
5. 5Ask your partner to slowly draw your arms back and together behind your body until you feel a gentle stretch across your chest.
6. 6Keep your shoulders down away from your ears and breathe slowly as the stretch deepens.
7. 7Hold the position at a comfortable point of tension without forcing the range of motion.
8. 8Have your partner release the pull gradually, then lower your arms and relax.

Form tips

• Communicate constantly with your partner and stop them the moment you reach a mild stretch — they cannot feel what you feel.
• Exhale as your arms are drawn back to help your chest relax into the stretch.
• Keep your spine tall and avoid arching your lower back to compensate for limited shoulder mobility.
• Ease into the position slowly rather than bouncing, holding the stretch for roughly 20–30 seconds.
• Use this stretch after pushing exercises or long periods of sitting to counter rounded-shoulder posture.

Common mistakes

• Letting your partner pull too hard or too fast, which can overstretch and strain the shoulder joint.
• Shrugging the shoulders up toward the ears, which adds neck tension and reduces the chest stretch.
• Holding your breath, which keeps the muscles tense and limits how much they release.
• Arching the lower back to force more range, shifting the stretch away from the chest and stressing the spine.
• Bouncing into the end range instead of holding a steady position, which raises the risk of injury.

Frequently asked questions