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Wall Flexors Stretch

Wall Flexors Stretch

The "Wall Flexors Stretch" is a fantastic exercise that targets the muscles in the front of your shoulders and chest, known as the pectoralis major and minor, as well as the muscles in your upper back, such as the rhomboids and trapezius. This stretch is particularly beneficial for individuals who spend a significant amount of time sitting or hunched over a desk, as it helps counteract the forward-rounded posture that can result from such activities. To perform the Wall Flexors Stretch, all you need is a wall and a few minutes of your time. Start by standing facing a wall, with your feet slightly away from the wall and your hands resting against the wall at shoulder height. Place your fingers pointing upward, and gently press your palms and forearms against the wall. Then, slowly lean your body forwards, allowing your chest to move closer to the wall. As you lean into the stretch, you should feel a gentle pull in the muscles of your chest, shoulders, and upper back. Make sure to keep your chest lifted and your shoulders relaxed throughout the stretch. Hold this position for 20-30 seconds, taking slow, deep breaths. You can increase the stretch by stepping your feet closer to the wall or by slightly adjusting the position of your hands. The Wall Flexors Stretch is fantastic for improving flexibility and mobility in the shoulders and chest. Regularly incorporating this stretch into your routine can help alleviate tightness, reduce muscle imbalances, and improve overall posture. Remember to always listen to your body and never force the stretch. If you experience any pain or discomfort, ease off the stretch or consult with a fitness professional for personalized guidance.


  • Stand facing a wall, about an arm's length away.
  • Place your hands on the wall, with your fingers pointing upwards.
  • Position your arms at shoulder height, with your elbows slightly bent.
  • Lean your body forward, keeping your back straight and your shoulders relaxed.
  • As you lean forward, you should feel a gentle stretch in your chest and shoulders.
  • Hold the stretch for 20-30 seconds, while maintaining a comfortable breathing rhythm.
  • Slowly release the stretch and return to the starting position.
  • Repeat the stretch 2-3 times, or as desired.

Tips & Tricks

  • Practice proper breathing techniques during the stretch to maximize relaxation and flexibility.
  • Perform the stretch on a regular basis to gradually increase flexibility over time.
  • Focus on maintaining a neutral spine and good posture throughout the stretch to avoid strain or injury.
  • Engage your core muscles during the stretch to ensure stability and support.
  • Start with a gentle stretch and gradually increase the intensity over time as your flexibility improves.
  • Listen to your body and avoid pushing yourself too hard, especially if you experience pain or discomfort.
  • Consider incorporating other stretches and exercises for the upper body to create a well-rounded stretching routine.
  • Use props such as a yoga block or cushion to modify the stretch and make it more accessible if needed.
  • Stay consistent with your stretching routine to maintain flexibility and prevent muscle tightness.


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