Elbows Back
Elbows back is a standing bodyweight stretch that opens the chest and front of the shoulders. You bend your elbows to about 90 degrees, then draw them backward and squeeze your shoulder blades together, holding the stretch for a few breaths.
Why it works
Hours spent hunched over a desk or a phone pull the shoulders forward and shorten the chest muscles and the front of the shoulder. Drawing the elbows back and squeezing the shoulder blades together does the exact opposite motion: it stretches the pectorals across their length and opens the front of the shoulder joint, which is why it feels so good after a long stretch of sitting.
Set up
- Stand tall with your feet hip-width apart.
- Bend both elbows to roughly 90 degrees and raise them to shoulder height.
- Relax your neck and let your shoulders settle down away from your ears.
How to do it
- Draw both elbows backward, squeezing your shoulder blades toward each other.
- Let your chest open and lift slightly as your elbows move back.
- Hold the stretch for 15 to 30 seconds, breathing steadily.
- Release slowly back to the starting position.
Form cues
- Lead with your shoulder blades, not just your elbows.
- Keep your chin level, don't tip your head back.
- Let your chest lift and open rather than forcing your elbows further than feels good.
- Keep your lower back neutral, don't overarch to add range.
Breathing: Inhale as you draw your elbows back and open your chest, then breathe steadily through the hold.
Common mistakes
Arching the lower back to fake a bigger stretch instead of moving through the shoulders and chest.
Fix: Keep your ribs stacked over your hips and let the stretch come from squeezing your shoulder blades, not from bending your spine.
Holding the breath during the stretch, which keeps the chest muscles tight.
Fix: Breathe slowly and steadily through the hold; the muscle relaxes more with steady breathing than with a held breath.
Rushing the hold to just a second or two before releasing.
Fix: Give the stretch at least 15 seconds so the chest muscles actually have time to lengthen.
How to program it
- Hold for 15 to 30 seconds, 2 to 3 times, whenever your chest and shoulders feel tight from sitting.
- It's gentle enough to do daily, especially after long stretches at a desk or right before an upper body pressing session.
- Works well paired with a upper back stretch to balance out the front and back of the shoulder girdle.
Safety notes
- Move into the stretch gradually and stop short of any sharp pinch in the front of the shoulder.
- Keep the range comfortable; a gentle pull is enough, forcing the elbows further back doesn't speed up the stretch.
Exercise profile
- Force
- Static
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold the elbows back stretch?
15 to 30 seconds per hold, repeated 2 to 3 times, is enough to feel a real release in the chest and front shoulders.
Can I do elbows back every day?
Yes, it's a gentle stretch with no real fatigue cost, so it's fine as a daily habit, especially if you sit for long stretches.
Why do I feel elbows back more in my shoulders than my chest?
That's normal if your front shoulder is especially tight. Keep the range comfortable and the stretch will spread more evenly across the chest as that tightness eases with repeated sessions.