Fitwill stands in solidarity with Ukraine

Bent Arm Shoulder Stretch

Bent Arm Shoulder Stretch

The Bent Arm Shoulder Stretch is an excellent exercise that helps to improve flexibility and mobility in the shoulders. This stretch primarily targets the muscles in the back of the shoulders, known as the posterior deltoids and the rotator cuff muscles. By incorporating this stretch into your fitness routine, you can help enhance your overall upper body range of motion and improve posture. To perform the Bent Arm Shoulder Stretch, start by standing tall with your feet hip-width apart. Bring one arm across your body, bending it at the elbow. Use your opposite arm to gently assist in pulling your bent arm closer to your chest. Hold this stretch for about 20 to 30 seconds, feeling a gentle pull in the back of your shoulder. Remember to breathe deeply throughout the stretch, allowing your muscles to relax and elongate. It is important to note that the Bent Arm Shoulder Stretch should be performed with caution, especially if you have any existing shoulder injuries or limitations. If you experience any pain or discomfort while performing this stretch, modify the movement or consult with a fitness professional for guidance. Incorporating the Bent Arm Shoulder Stretch into your regular exercise routine can be beneficial, particularly if you engage in activities that involve repetitive shoulder movements, such as weightlifting or swimming. Focus on proper form and technique to optimize the benefits of this stretch, and gradually increase the duration of the stretch over time for improved flexibility. So go ahead, give your shoulders some much-needed TLC with the Bent Arm Shoulder Stretch!


  • Stand tall with your feet shoulder-width apart.
  • Extend your right arm straight in front of you, parallel to the floor.
  • Bend your right arm at the elbow and allow your forearm to rest on your lower back.
  • Wrap your left arm around your right elbow.
  • Gently pull your right arm towards your left shoulder.
  • Hold the stretch for 15-30 seconds, feeling a mild discomfort but not pain.
  • Release the stretch and repeat on the other side.

Tips & Tricks

  • Start with your feet shoulder-width apart and your knees slightly bent to maintain stability.
  • Keep your core engaged and your back straight throughout the stretch.
  • Raise one arm to shoulder height and bend at the elbow, placing your hand on the upper back.
  • With your other hand, gently press the elbow of the bent arm towards the opposite shoulder until you feel a stretch in your shoulder and upper arm.
  • Hold the stretch for 15-30 seconds, breathing deeply throughout.
  • Repeat the stretch on the other side.
  • For added intensity, use a resistance band to pull the bent arm across your chest.
  • Remember to warm up before attempting any shoulder stretches to prevent injury.
  • Modify the stretch by placing your hand on a wall or a foam roller to ease tension on the shoulder.
  • Incorporate this stretch into your daily routine to improve shoulder flexibility and mobility.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot