Shoulder Stretch Behind The Back With Towel

Muscles worked

Setup

1. Stand tall with feet hip-width apart and a neutral spine.
2. Hold one end of a towel in your right hand and lift it overhead, bending the elbow so the towel drapes down your back.
3. Reach your left hand behind your lower back and grasp the bottom end of the towel.

How to do it

1. To stretch the top arm (triceps/shoulder), gently pull the towel downward with your bottom hand while exhaling.
2. To stretch the bottom arm (rotator cuff/shoulder), gently pull the towel upward with your top hand.
3. Hold the point of mild tension for 20-30 seconds while maintaining slow, controlled breathing.
4. Slowly release the tension, switch hand positions, and repeat on the opposite side.

Form checklist

• Keep your head and neck upright; do not let the top arm push your head forward.
• Maintain a neutral spine and avoid arching your lower back to compensate for tight shoulders.
• Keep your shoulders retracted and down, away from your ears.
• Ensure the movement is slow and controlled to avoid overstretching the joint capsule.

Pro tips

• Use the towel as a progress marker by gradually 'walking' your hands closer together over several weeks.
• Focus on deep diaphragmatic breathing to help the nervous system relax the target muscles during the hold.

Make it harder

• Remove the towel and attempt to interlock your fingers behind your back (Cow Face Pose arms).
• Add a slight side bend away from the top elbow to increase the stretch through the lats and obliques.

Frequently asked

What muscles does the shoulder stretch behind the back with towel work?

The shoulder stretch behind the back with towel primarily targets the deltoids and triceps, and also works the lats and rhomboids as secondary muscles.

What equipment do you need for the shoulder stretch behind the back with towel?

The shoulder stretch behind the back with towel requires no equipment — just your body weight.

Is the shoulder stretch behind the back with towel good for beginners?

Yes. The shoulder stretch behind the back with towel is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Military Press With Hanging Band TechniqueAdvanced · deltoids and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Bodyweight Standing Military PressBeginner · deltoids and triceps