Assisted Straight Arms Lying Stretch

How to do the Assisted Straight Arms Lying Stretch

1. 1Lie on your back (or face down, depending on the setup) with your body relaxed and your spine in a neutral position.
2. 2Extend both arms out straight to the sides at roughly shoulder height, keeping your elbows long and unbent.
3. 3Have your partner or the fixed support take hold of your wrists or forearms to assist the movement.
4. 4Let the assistance slowly draw your straight arms back and outward, opening across your chest and the front of your shoulders.
5. 5Move only to the point of a mild, comfortable stretch through your pectorals — never to sharp pain.
6. 6Hold the stretched position while breathing slowly and letting your chest muscles release with each exhale.
7. 7Have your partner ease your arms back to the starting position under control, then relax before repeating.

Form tips

• Breathe slowly and exhale into the stretch, letting your chest soften rather than fighting the position.
• Keep your arms straight but not locked hard, and let your shoulder blades settle back naturally.
• Communicate clearly with your partner so they apply gentle, gradual pressure and stop at your comfortable range.
• Keep the rest of your body relaxed — avoid arching your lower back to chase extra range.

Common mistakes

• Bouncing or pulsing the arms instead of holding steady, which can strain the muscles rather than lengthen them.
• Forcing the stretch past mild tension into pain, risking a shoulder or chest strain.
• Holding your breath, which tightens the muscles and works against the release you want.
• Arching the lower back or shrugging the shoulders to fake more range instead of opening the chest.

Frequently asked questions