Shoulder Backbend Stretch

Muscles worked

Setup

1. Stand with your feet hip-width apart and a slight bend in your knees.
2. Reach both arms directly overhead, palms facing each other or fingers interlaced with index fingers pointing up.
3. Engage your glutes and pull your navel toward your spine to stabilize your lower back.

How to do it

1. Inhale deeply, reaching your fingertips toward the ceiling to create length in the spine.
2. Exhale as you slowly lean your upper back and arms backward, initiating the movement from the thoracic spine (mid-back).
3. Hold the peak stretch for 15-30 seconds, maintaining steady, shallow breaths to keep tension in the core.
4. Inhale to slowly return to the upright starting position with control.

Form checklist

• Keep your glutes squeezed tight to prevent excessive arching in the lower back.
• Focus on lifting the sternum toward the ceiling rather than just leaning back.
• Keep your biceps aligned with your ears throughout the movement.
• Distribute the bend evenly through the spine to avoid 'pinching' in the lumbar region.

Pro tips

• Imagine there is a string pulling your chest upward to maximize the stretch in the lats and serratus anterior.
• Press your hips slightly forward as you lean back to create a balanced, stable arc through the entire body.

Make it harder

• Hold a light resistance band between your hands and pull it outward to increase shoulder and pectoral activation.
• Perform the stretch with your heels lifted (on tiptoes) to challenge your balance and core stability.

Frequently asked

What muscles does the shoulder backbend stretch work?

The shoulder backbend stretch primarily targets the lats, and also works the deltoids, erector spinae, obliques, and trapezius as secondary muscles.

What equipment do you need for the shoulder backbend stretch?

The shoulder backbend stretch requires no equipment — just your body weight.

Is the shoulder backbend stretch good for beginners?

Yes. The shoulder backbend stretch is a beginner-friendly movement and a strong foundation to build on.

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