Standing Scapular W Stretch
Standing Scapular W Stretch is a bodyweight stretching exercise targeting the traps and rhomboids. The W arm position activates and stretches the mid and lower trapezius, improving scapular mobility and upper body posture.
How to do it
- Stand with your feet shoulder-width apart and raise your arms to shoulder height.
- Bend your elbows to form a W shape, with forearms pointing upward.
- Squeeze your shoulder blades together and hold for 2-3 seconds.
- Release and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest open
- Draw your shoulder blades down and back
- Maintain a W shape with your arms
- Imagine squeezing a pencil between your blades
- Keep your neck long and relaxed
Breathing: Inhale as you prepare, exhale deeply as you squeeze your shoulder blades together.
Common mistakes
- Shrugging shoulders toward ears: This increases neck tension instead of targeting the mid-back
- Arching the lower back: This shifts focus away from the shoulder blades and strains the lumbar spine
- Moving too quickly: This prevents you from feeling the deep muscle engagement needed for effective stretching
Muscles worked
Primary: traps. Secondary: shoulders, lats.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, hold 3 s, rest 45 s
Lose weight
3 sets × 15–20 reps, hold 3 s, rest 30 s
Build muscle
3 sets × 10–12 reps, hold 5 s, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joints, ease off and choose a gentler range of motion.
- If you have a history of shoulder injury, check with a professional before adding this to your routine.
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 tension or activation between your shoulder blades and across your upper back.
Can I do this every day?
Yes, this is a gentle mobility movement that can be performed daily to help with posture.
What if I feel pain in my shoulders?
If you feel sharp or pinching pain, stop immediately. You may be lifting your arms too high or shrugging; try lowering your arms slightly.