Arm Stretching Hug Yourself
Arm Stretching Hug Yourself is a bodyweight stretching exercise targeting the lats and upper back. It involves wrapping the arms around the body to stretch the posterior shoulder and upper back muscles, improving flexibility and relieving tension.
How to do it
- Stand with your feet shoulder-width apart and arms relaxed at your sides.
- Cross your arms over your chest, wrapping each hand around the opposite shoulder as if hugging yourself.
- Gently pull your shoulders forward and hold the stretch for 20-30 seconds.
- Release and repeat as desired.
Form cues
- Stand tall with a neutral spine.
- Reach your hands toward your shoulder blades.
- Gently pull your shoulders forward.
- Breathe deeply into your upper back.
- Keep your neck relaxed and long.
Breathing: Inhale deeply to prepare, then exhale slowly as you deepen the stretch to help your muscles release tension.
Common mistakes
- Rounding the lower back: Keep your spine straight to focus the stretch on the upper back.
- Holding your breath: Prevents relaxation and limits the effectiveness of the stretch.
- Pulling too aggressively: Can cause muscle strain instead of the intended relief.
- Shrugging shoulders toward ears: Creates unnecessary tension in the neck.
Muscles worked
Primary: lats. Secondary: traps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 45s
Lose weight
3 sets x 30 seconds, rest 30s
Build muscle
2 sets x 30 seconds, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulders or spine, ease off or stop the movement.
- If you have a history of shoulder injuries, check with a professional before performing deep stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle pulling sensation across your upper back and between your shoulder blades.
How often can I do this?
You can perform this stretch daily, especially after long periods of sitting or desk work.
Should it hurt?
No, it should feel like a mild, comfortable tension. If you feel sharp pain, stop immediately.