Interlaced Fingers Folded Behind Back Stretch
Interlaced Fingers Folded Behind Back Stretch is a bodyweight stretching exercise targeting the pectorals. Pressing the folded hands together behind the back maximizes the chest and anterior shoulder stretch, improving postural alignment and thoracic extension.
How to do it
- Stand with your feet hip-width apart and fold your hands behind your back, pressing the palms together if possible.
- Squeeze your elbows toward each other behind your back.
- Lift your chest and draw your shoulder blades together, feeling a deep opening in the front of your chest.
- Hold for 20-30 seconds.
- Release and repeat.
Form cues
- Interlace your fingers comfortably behind your lower back.
- Gently press your palms together or keep them close.
- Squeeze your shoulder blades down and back.
- Lift your chest slightly without arching your lower back.
Breathing: Take slow, deep breaths into your chest as you hold the stretch to help relax the upper body.
Common mistakes
- Arching the lower back excessively to reach further, which puts unneeded pressure on your spine instead of stretching the chest.
- Shrugging the shoulders up toward the ears, which creates tension in the neck rather than relaxing the upper body.
- Pulling the arms too high too fast, which can strain sensitive shoulder joints.
Muscles worked
Primary: pectorals. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds hold, rest 30 s
Lose weight
2–3 sets × 30 seconds hold, rest 30 s
Build muscle
2–3 sets × 30 seconds hold, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have an existing shoulder injury, ease off or choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my fingers cannot interlace behind my back?
You can hold a small towel or strap between your hands to bridge the distance comfortably.
Should I feel this in my lower back?
No, this is a chest and shoulder stretch. If you feel it in your lower back, gently engage your core and avoid arching.
How often should I do this stretch?
You can perform this stretch daily, especially after long periods of sitting at a desk.