Wall Standing Shoulder and Hips Stretch
The wall standing shoulder and hips stretch is a bodyweight combined flexibility exercise targeting the shoulders and hip flexors simultaneously. Using the wall for one arm's support, the body rotates to open both the shoulder and hip in a single integrated stretch.
How to do it
- Stand sideways next to the wall and place the near hand on it at shoulder height.
- Step the inside foot slightly forward and rotate your body away from the wall.
- Simultaneously open your hips and reach the free arm overhead or back to stretch the shoulder and hip.
- Hold the position for 20-30 seconds, feeling the stretch across the shoulder and hip.
- Turn around and repeat on the opposite side.
Form cues
- Keep your feet planted firmly
- Reach through your fingertips
- Rotate your chest away from the wall
- Keep your neck relaxed and long
- Breathe deeply into the stretch
Breathing: Inhale to prepare, and exhale slowly as you rotate and deepen the stretch to help your muscles release tension.
Common mistakes
- Arching your lower back excessively, which can cause strain
- Holding your breath, which prevents muscles from relaxing
- Moving too quickly, which prevents a deep, effective stretch
- Pushing into sharp pain, which can lead to injury
Muscles worked
Primary: shoulders. Secondary: upper back, hip flexors, obliques.
Suggested sets & reps
Get fitter
2 sets x 30 seconds per side, rest 30s
Lose weight
2 sets x 30 seconds per side, rest 30s
Build muscle
2 sets x 30 seconds per side, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have current shoulder or hip injuries, ease off and consult a professional before performing this stretch.
- If you feel sharp or pinching pain, 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
How often should I do this stretch?
You can perform this daily, especially after a workout or as part of a morning mobility routine.
What if I feel pain in my shoulder?
Ease off the intensity immediately. If you feel sharp pain, stop and choose a gentler movement.
Do I need any equipment?
No, this is a bodyweight exercise that only requires a flat wall space.