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Seated Shoulder Stretch

The seated shoulder stretch draws one arm across the chest while sitting tall, lengthening the back of the shoulder and the muscles between the shoulder blades. It is a simple reset for desk workers and a standard cool-down piece after any pressing or pulling session. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Rear shoulders · posterior deltoid Side shoulders · medial deltoid Upper traps · upper trapezius Mid back · rhomboids

Sets & reps by goal

GoalSets × RepsRest
Strength2 × 15–20 s hold per side10–15 s between holds
Muscle2–3 × 20–30 s hold per side10–15 s between holds
Endurance3 × 30–45 s hold per side10–15 s between holds

Level — Beginner

Accessible to nearly everyone — the chair-seated version needs no floor space or flexibility base.

Proper form — 5 cues

  1. Sit tall on the chair or floor with both sit bones planted evenly
  2. Bring one arm straight across your chest at shoulder height
  3. Hook the opposite forearm above the elbow — never on the joint itself
  4. Draw the arm gently closer until you feel a stretch behind the shoulder
  5. Keep the shoulder of the stretching arm pulled down away from the ear

Breathing: Slow nasal breathing throughout; deepen the stretch slightly on each exhale.

The 3 mistakes Maddy corrects most

Hiking the shoulder toward the ear during the pull. A raised shoulder slackens the posterior deltoid, so you feel neck tension instead of the intended stretch. Fix: Set the shoulder blade down first, then draw the arm across — depth comes second.
Twisting the torso toward the stretching arm. Rotating the spine chases the sensation and lets the shoulder escape the stretch entirely. Fix: Keep both hips and shoulders facing forward; only the arm crosses the midline.
Yanking the arm to force a deeper stretch. Aggressive pulling makes the muscle guard and tighten, the opposite of what a stretch is for. Fix: Ease into a mild pull, breathe slowly, and let the range increase on its own over the hold.

Common questions

When should I do the seated shoulder stretch — before or after training?

It fits best after training or as a standalone break in the day. Long static holds immediately before heavy pressing can temporarily reduce the spring in a muscle, so before lifting keep holds brief or use arm circles instead. After a session, longer relaxed holds are exactly right.

Where should I feel this stretch?

Along the back of the shoulder you are pulling across, sometimes spreading between the shoulder blades. A little sensation in the outer shoulder is normal. Anything sharp in the front of the shoulder or pins-and-needles down the arm means the position is wrong for you — release, reset the shoulder blade down, and reduce the pull.

Can I do this stretch every day?

Yes. It is low-load and joint-friendly, which makes it well suited to daily use, especially if you sit at a screen for long stretches. Two or three easy holds per side, once or twice a day, is plenty — frequency and consistency matter more than pushing any single hold deep.

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