Seated Shoulder Butterfly Stretch
The seated shoulder butterfly stretch is a bodyweight stretching exercise targeting the deltoids, performed while seated. It involves placing the fingertips on the shoulders and alternating between bringing the elbows together and pulling them back to stretch and mobilize the shoulder girdle and upper back.
How to do it
- Sit upright in your chair with your feet flat on the floor.
- Place your fingertips on your shoulders with your elbows pointing out to the sides at shoulder height.
- Slowly bring your elbows together in front of your chest, rounding your upper back slightly.
- Then pull your elbows back and wide, squeezing your shoulder blades together as you open your chest.
- Continue alternating between the closed and open positions in a smooth, controlled motion for the desired number of repetitions.
Form cues
- Sit tall with your spine long.
- Keep elbows at shoulder height.
- Breathe as you move.
- Squeeze shoulder blades together.
- Control the motion throughout.
Breathing: Inhale as you pull your elbows back and open your chest; exhale as you bring your elbows together.
Common mistakes
- Arching the lower back: can strain your spine instead of targeting the upper back.
- Dropping the elbows: reduces the stretch on the deltoids and chest muscles.
- Moving too quickly: prevents you from feeling the deep muscle release.
- Holding your breath: increases tension instead of promoting relaxation.
Muscles worked
Primary: delts. Secondary: pectorals, rhomboids.
Suggested sets & reps
Get fitter
3 sets × 15 repetitions, rest 30 s
Lose weight
2 sets × 15–20 repetitions, rest 30 s
Build muscle
2 sets × 10–12 repetitions, hold each position 2 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or stabbing pain in your shoulders, stop immediately and ease off.
- If you have a history of shoulder injuries, check with a professional before starting new mobility exercises.
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
Where should I feel this stretch?
You should feel a gentle opening across your chest and a lengthening sensation between your shoulder blades.
Can I do this if I have tight shoulders?
Yes, just move within a range that feels comfortable. Do not force your elbows together if you feel tension.
How often should I do this?
You can perform this stretch daily, especially if you spend long hours working at a desk.