Shoulder Stretch Warm Up
Shoulder stretch warm up is a bodyweight stretching exercise targeting the deltoids and anterior shoulder, with secondary engagement of the traps and upper arms. It involves clasping the hands behind the back and opening the chest to release tightness and prepare the shoulder joint for activity.
How to do it
- Stand with your feet shoulder-width apart and your arms relaxed.
- Interlace your fingers behind your back and straighten your arms.
- Gently squeeze your shoulder blades together and lift your clasped hands slightly away from your body.
- Hold for 10-15 seconds, feeling the stretch across the front of your shoulders and chest.
- Release and repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and open.
- Breathe smoothly while holding the stretch.
- Gently squeeze your shoulder blades together.
- Lift your hands slightly away from your lower back.
Breathing: Inhale deeply as you clasp your hands, and exhale slowly while opening your chest and holding the stretch.
Common mistakes
- Arching the lower back too much: this places unnecessary strain on your spine instead of isolating the shoulders and chest.
- Shrugging your shoulders up toward your ears: keep your shoulders relaxed down to properly target the chest and front delts.
- Pulling too aggressively: stretching to the point of sharp pain can cause muscle strain instead of easing tightness.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2–3 sets × 15–30 seconds hold, rest 30 s
Lose weight
2–3 sets × 15–20 seconds hold, rest 30 s
Build muscle
2–3 sets × 20–30 seconds hold, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder pain, 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
Can I do this shoulder stretch every day?
Yes, gentle mobility and stretching movements like this can be performed daily to help maintain shoulder freedom.
What if I cannot reach my hands behind my back?
Hold onto a small towel or strap between your hands to bridge the gap until your flexibility improves.
Should I feel pain during the stretch?
You should only feel a mild, comfortable pull across your chest and shoulders, never sharp or pinching pain.