Standing Shoulder Stretch Hold (Hands Over Head)
Standing Shoulder Stretch Hold Hands Over Head is a bodyweight stretching exercise targeting the deltoids and lats. Pressing both hands overhead and leaning side to side provides a deep stretch through the shoulder and lateral trunk.
How to do it
- Stand with your feet hip-width apart and raise both arms overhead.
- Interlace your fingers and press your palms toward the ceiling.
- Lean slightly to one side to deepen the stretch through the shoulder and lat.
- Hold for 20-30 seconds, then lean to the other side.
- Return to center and repeat.
Form cues
- Stand with feet hip-width apart
- Interlace your fingers overhead
- Press your palms toward the ceiling
- Keep your breathing steady and relaxed
- Lean slightly to one side without twisting
Breathing: Inhale deeply as you reach upward, and exhale slowly as you lean to the side to help your muscles relax into the stretch.
Common mistakes
- Arching the lower back too much, which places unnecessary strain on the lumbar spine rather than focusing on the shoulders and lats.
- Holding your breath during the stretch, which increases muscle tension and prevents the body from fully relaxing into the movement.
- Shrugging your shoulders up toward your ears, which reduces the effective stretch on the lats and upper back.
Muscles worked
Primary: delts. Secondary: traps, lats.
Suggested sets & reps
Get fitter
2-3 sets x 20-30 seconds per side, rest 30 seconds
Lose weight
2-3 sets x 30 seconds per side, rest 30 seconds
Build muscle
2 sets x 30 seconds per side, rest 45 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain or shoulder discomfort, ease off and choose a gentler movement.
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
How often should I do this shoulder stretch?
You can perform this stretch daily, especially as part of a morning routine or during a work break to relieve upper body tension.
What if I feel a pinch in my shoulder?
Ease out of the stretch immediately and reduce how far you reach overhead or to the side. Never push through pinching sensations.
Can I do this stretch if I sit at a desk all day?
Yes, it is a great movement to counter the forward-slumped posture of desk work by opening up the chest, shoulders, and lats.