Seated Shoulder Stretch
The seated shoulder stretch is a bodyweight exercise targeting the deltoids, particularly the posterior head. Performed seated with one arm pulled across the chest, it releases tension in the shoulder and upper arm and is commonly used as part of a warm-up or cool-down routine.
How to do it
- Sit upright in a chair or on the floor with your back straight and core engaged.
- Extend your right arm straight across your chest at shoulder height.
- Use your left hand or forearm to press the right arm gently closer to your chest.
- Hold the stretch for 20-30 seconds, feeling tension in the rear deltoid and shoulder.
- Release and repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Sit tall with your back straight and shoulders relaxed.
- Draw your arm straight across your chest without lifting your shoulder.
- Use your opposite hand to gently guide the arm closer.
- Breathe steadily and hold the stretch without bouncing.
Breathing: Inhale deeply through your nose, then exhale slowly as you gently deepen the stretch.
Common mistakes
- Shrugging your shoulder toward your ear, which tenses the upper traps instead of stretching the rear delt.
- Pulling too hard with the opposite hand, which can cause joint strain.
- Holding your breath, which prevents your nervous system from fully relaxing into the stretch.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds hold per side, rest 30 s
Lose weight
2–3 sets × 20–30 seconds hold per side, rest 30 s
Build muscle
2–3 sets × 30 seconds hold per side, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain or discomfort in your shoulder joint, ease off or stop immediately.
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
Should this stretch feel painful?
No, you should feel a mild, comfortable tension in the back of your shoulder, never sharp or pinching pain.
Can I do this stretch every day?
Yes, gentle stretching can be performed daily as part of a warm-up or cool-down routine.
What if I feel it in my elbow instead of my shoulder?
Avoid applying direct pressure on your elbow joint; instead, press against your upper arm or forearm.