Elbows Back Stretch

Elbows Back Stretch

The Elbows Back Stretch is a simple yet effective exercise that targets the muscles in your chest, shoulders, and upper back. This stretch can be done either at home or at the gym, making it an ideal choice for anyone looking to improve their flexibility and posture. To perform the Elbows Back Stretch, start by standing with your feet shoulder-width apart. Then, interlace your fingers behind your back, with your palms facing inward. Slowly lift your arms up and away from your body while keeping your hands interlocked. As you do this, focus on squeezing your shoulder blades together and opening up your chest. Hold this position for 15 to 30 seconds, feeling a gentle stretch in your chest and shoulders. Regularly incorporating the Elbows Back Stretch into your workout routine can provide numerous benefits. By stretching the muscles in your chest and shoulders, you can improve your posture, reduce the risk of muscle imbalances, and alleviate tension in the upper body. This exercise is particularly beneficial for individuals who spend long hours sitting at a desk or engaging in activities that cause rounded shoulders. Remember to breathe deeply and relax your neck and shoulders while performing the Elbows Back Stretch. If you feel any sharp pain or discomfort, ease off the stretch and consult with a fitness professional or physician for guidance. Add this stretch to your warm-up or cool-down routine, and enjoy the benefits of improved flexibility and posture in no time.


  • Stand tall with your feet shoulder-width apart.
  • Extend your arms straight out in front of you, parallel to the ground.
  • Bend your elbows and bring your hands towards your body, so that your palms are facing your chest.
  • Squeeze your shoulder blades together and gently push your elbows back.
  • Hold the stretch for 15-30 seconds, while keeping your core engaged.
  • Release the stretch and repeat for 2-3 sets.

Tips & Tricks

  • Make sure to keep your shoulders relaxed and down throughout the exercise.
  • Breathe deeply and engage your core muscles to maintain stability.
  • Focus on the stretch in your upper back and shoulders while keeping your elbows at a 90-degree angle.
  • Don't force the movement, go only as far back as you feel comfortable.
  • If you experience any pain or discomfort, stop immediately and consult with a healthcare professional.
  • Perform this exercise regularly to improve flexibility and posture.
  • You can use a towel or resistance band to assist in the stretch if needed.
  • Remember to warm up before performing this stretch to prepare your muscles.
  • Try to maintain a straight spine and avoid rounding your shoulders during the stretch.
  • Listen to your body and modify the range of motion based on your individual flexibility.


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