Shoulder Extensor Adductor And Retractor Stretch
Perform the Shoulder Extensor Adductor and Retractor Stretch to improve flexibility in your shoulders and upper back.
- Stand or sit comfortably with your back straight.
- Extend your arms out to the sides at shoulder height.
- Gently pull your arms back, squeezing your shoulder blades together.
- Hold the stretch for 15-30 seconds, breathing deeply.
- Relax and return to the starting position.
How to perform the Shoulder Extensor Adductor And Retractor Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Shoulder Extensor Adductor And Retractor Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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