Assisted Sitting Reverse Shoulder Stretch

How to do the Assisted Sitting Reverse Shoulder Stretch

1. 1Sit tall on the floor or a low mat with your knees bent and feet flat, keeping your spine long and chest lifted.
2. 2Place your hands on the floor behind your hips, fingers pointing away from your body, or have a partner hold your wrists behind you.
3. 3Set your shoulders down and back, away from your ears, before you begin to move.
4. 4Slowly slide your hands further back or let your partner guide your arms gently rearward to draw your shoulders into extension.
5. 5Ease your hips slightly forward, or let the partner add light pressure, until you feel a mild stretch across the front of your shoulders and chest.
6. 6Hold the position for 20–30 seconds, breathing slowly and keeping your neck relaxed.
7. 7Release the stretch gradually by walking your hands back in or having your partner ease off the pressure.
8. 8Rest briefly, then repeat for 2–3 sets as needed.

Form tips

• Ease into the stretch slowly and stop at the point of mild tension, never at sharp pain.
• Keep your chest tall and shoulder blades drawn down to direct the stretch into the front of the shoulders rather than the neck.
• Breathe steadily and let each exhale help you settle a little deeper without forcing the range.
• Communicate clearly with your partner so they apply only gentle, gradual pressure and back off the moment you ask.

Common mistakes

• Bouncing or jerking the arms back, which can strain the shoulder joint instead of lengthening the tissue.
• Pushing into sharp pain rather than mild tension, which risks overstretching the front of the shoulder.
• Shrugging the shoulders up toward the ears, which shifts the stretch to the neck and reduces the shoulder opening.
• Letting a partner apply heavy or sudden force, which can push the shoulders past a safe range.

Frequently asked questions