Introduction

The standing shoulder stretch is a simple and accessible move that targets shoulder tightness and improves upper body mobility. Commonly used to relieve stiffness from desk work or intense training, this stretch helps open the upper back and shoulders while reducing tension. It requires no equipment and can be done anywhere.

How to Do the Standing Shoulder Stretch

1. Stand tall with your feet shoulder-width apart.
2. Extend one arm straight across your chest.
3. Use your opposite hand to press the arm gently toward your chest, just above the elbow.
4. Keep your shoulders relaxed and avoid shrugging.
5. Hold the stretch for 15–30 seconds, then switch sides.

What Muscles It Stretches

• Primary: Posterior deltoid (rear shoulder)
• Secondary: Rhomboids, trapezius, rotator cuff muscles

This stretch improves flexibility and mobility across the rear shoulder and upper back, which are areas often tight from repetitive movement or poor posture.

Variations of the Move

• Seated Version: Perform the same stretch while sitting for more back support.
• Wall-Assisted: Use a wall or doorframe to gently increase pressure on the stretched arm.
• Dynamic Version: Slowly alternate arms every few seconds instead of holding the stretch.

Recommended Reps, Sets, and Daily Amount

Beginners:

• 2 sets of 15-second holds per side
• Once daily

Intermediate:

• 2–3 sets of 20–30 second holds per side
• Twice daily, especially post-workout or after long periods of sitting

Advanced:

• 3 sets of 30-second holds per side
• Two or more sessions per day for tight shoulders or during recovery phases

How to Measure Improvement

• Increased range: You can pull the arm farther across the chest without strain.
• Less tension: You feel reduced tightness in shoulders during or after stretching.
• Improved posture: You notice less forward rounding of the shoulders during daily activities.
• Better overhead reach: Reaching or lifting motions feel smoother and more natural.

How It Works

The stretch targets the posterior deltoid and surrounding stabilizers, lengthening tight fibers and reducing restriction in the shoulder joint. Over time, this loosens stiff fascia and allows for smoother, more efficient shoulder movement. It also helps rebalance posture by counteracting forward shoulder rounding, common in sedentary or high-volume upper-body activity.

Conclusion

The standing shoulder stretch is a quick, effective way to improve shoulder flexibility, reduce tightness, and support healthy posture. With consistent practice and progression, it helps restore range of motion and ease discomfort. Whether you’re recovering from training or sitting at a desk all day, this stretch offers daily benefit with minimal effort.