Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor and knees bent at 90 degrees.
2. Place your palms flat on the bench behind your hips with fingers pointing away from your body.
3. Straighten your arms and roll your shoulders back to set your starting position.

How to do it

1. Inhale deeply and lift your sternum toward the ceiling, retracting your shoulder blades.
2. Exhale as you slowly slide your hips forward and away from your hands until you feel a deep stretch in the chest and front of the shoulders.
3. Hold the position for 30 seconds, focusing on deep, diaphragmatic breathing.
4. Slowly slide your hips back toward your hands to safely exit the stretch.

Form checklist

• Keep your shoulders depressed and pulled away from your ears.
• Maintain a proud chest and avoid rounding the upper back.
• Ensure your palms stay firmly planted on the bench throughout the movement.
• Keep your neck in a neutral position, avoiding excessive backward tilting.

Pro tips

• Rotate your inner elbows (antecubital fossa) forward to increase the stretch through the biceps and forearm flexors.
• Actively squeeze your shoulder blades together and down to maximize the 'depressor' and 'retractor' components of the stretch.

Make it harder

• Walk your feet further out to allow the hips to move further forward, increasing the angle of shoulder extension.
• Perform the stretch with fingers pointing toward your glutes to significantly intensify the forearm and wrist stretch.

Frequently asked

What muscles does the seated shoulder flexor depresor retractor stretch bent knee work?

The seated shoulder flexor depresor retractor stretch bent knee primarily targets the deltoids, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the seated shoulder flexor depresor retractor stretch bent knee?

The seated shoulder flexor depresor retractor stretch bent knee requires no equipment — just your body weight.

Is the seated shoulder flexor depresor retractor stretch bent knee good for beginners?

Yes. The seated shoulder flexor depresor retractor stretch bent knee is a beginner-friendly movement and a strong foundation to build on.

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