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Sitting Shoulders Stretch On Bench

Sitting Shoulders Stretch On Bench

The Sitting Shoulders Stretch On Bench is a beneficial exercise for those looking to improve shoulder flexibility and relieve tension in the upper body. As the name suggests, this stretch is performed while sitting on a bench, making it perfect for both home and gym workouts. To perform this stretch, start by sitting upright on the edge of a bench with your feet flat on the floor. Hold a dowel or a broomstick with a wide grip, slightly wider than shoulder-width apart. Keeping your back straight, slowly raise the dowel overhead until your arms are fully extended. Once in the starting position, gently lower the dowel behind your head while maintaining a firm grip. The goal is to feel a deep stretch in the shoulders and the upper back. Hold this position for about 20-30 seconds while taking deep breaths to enhance relaxation and increase the stretch. Remember to keep your core engaged and your shoulders relaxed throughout the entire exercise. It's important to avoid any jerky or sudden movements while performing this stretch to prevent injury. By consistently incorporating the Sitting Shoulders Stretch On Bench into your exercise routine, you can improve shoulder flexibility, reduce stiffness, and promote better posture.


  • Sit on a bench with your back straight and your feet firmly planted on the ground.
  • Hold a dumbbell in each hand and let your arms hang naturally by your sides.
  • Gently raise both arms out to the sides, in line with your shoulders, until you feel a stretch in your shoulders.
  • Hold the stretch for 20-30 seconds, focusing on relaxing your muscles and breathing deeply.
  • Slowly lower your arms back down to the starting position, allowing your shoulders to relax.
  • Repeat the stretch for 2-3 sets, aiming for a total of 3-5 repetitions per set.

Tips & Tricks

  • Ensure proper posture by sitting tall with your shoulders relaxed and your back straight.
  • Hold the stretch for 15-30 seconds on each side, focusing on exhaling and relaxing into the stretch.
  • Avoid bouncing or jerking movements during the stretch, as this can increase the risk of injury.
  • Gradually increase the intensity of the stretch over time by gently pushing your hands down on the bench.
  • Engage your core muscles to stabilize your body and maintain proper alignment during the stretch.
  • Listen to your body and adjust the stretch as needed to avoid any discomfort or pain.
  • Incorporate this stretch into your routine after exercises that target the chest and shoulders muscles.
  • Warm up your body with some light cardio exercises before attempting this stretch to improve flexibility.
  • Consider using a towel or resistance band to assist with the stretch if you have limited flexibility.
  • To further enhance the stretch, focus on deep breathing and relax your neck and jaw muscles.

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