Shoulder Raise
This stretch has you clasp your hands behind your lower back and lift your straight arms up and away from your body, opening the front of the shoulders and chest while putting a light stretch through the upper back and lats. It's a simple, equipment-free way to counter the rounded, hunched posture that builds up from hours at a desk or a steering wheel.
Why it works
Sitting and reaching forward all day, at a keyboard, a phone, a wheel, keeps the shoulders rolled in and the chest muscles shortened. Clasping the hands behind the back and raising the arms pulls the shoulders into the opposite position: rolled back and slightly extended. That reverse motion stretches the front of the shoulder and chest while the lats and upper back, which are working to hold the arms up and back, get a light pulling stretch of their own.
Set up
- Stand tall with your feet hip-width apart and your chest open.
- Reach both hands behind your lower back and clasp them together, interlacing your fingers if that's comfortable.
- Straighten your elbows as much as you comfortably can.
How to do it
- Keeping your arms straight and your hands clasped, slowly raise your arms up and away from your lower back.
- Lift only as high as feels like a stretch, not a strain, while keeping your chest lifted and your shoulders down.
- Hold at the top of the raise for a few seconds, breathing steadily.
- Lower your arms back down with control and release the clasp.
Form cues
- Chest stays lifted, don't round forward to compensate.
- Shoulders stay down away from your ears.
- Raise only as high as it stretches, not until it pinches.
- Keep the elbows as straight as comfortably possible.
Breathing: Breathe slowly and steadily while holding the raised position; a long exhale often lets the stretch deepen slightly.
Common mistakes
Rounding the shoulders forward or hunching the back to try to raise the arms higher.
Fix: Keep your chest lifted and stop raising your arms at the height where your posture stays tall, rather than forcing extra range.
Bending the elbows to make the clasp easier.
Fix: Keep your arms as straight as you comfortably can; bending the elbows takes the stretch out of the shoulders and chest.
Holding your breath while raising or holding the stretch.
Fix: Keep breathing normally throughout; holding your breath tenses the muscles you're trying to stretch.
How to program it
- This is a light stretch, so it's fine to do daily, especially after long stretches of sitting.
- Two or three holds of 15 to 30 seconds each is a reasonable amount for a single session.
- It pairs well right after shoulder circles as a short desk-break or pre-workout routine.
Safety notes
- Stop raising your arms the moment you feel a pinch rather than a stretch; shoulder and chest tissue responds better to a gentle, sustained pull than a forced one.
- Skip clasping your hands fully if your wrists or shoulders are too tight to reach comfortably; a towel held between your hands can bridge the gap.
Exercise profile
- Force
- Pull
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold the shoulder raise stretch?
Fifteen to thirty seconds per hold, repeated two or three times, is a reasonable amount for opening the shoulders and chest.
Can I do this stretch without clasping my hands?
Yes. If reaching your hands together behind your back is uncomfortable, hold a towel between your hands instead to bridge the distance while you build shoulder mobility.
Why does this stretch help with slouching?
Sitting and reaching forward all day shortens the chest and rounds the shoulders. Raising the arms behind your back pulls the shoulders into the opposite, opened position, which directly counters that forward-rounded posture.