Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee

Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee

The Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee is a highly effective exercise that primarily targets the muscles in your shoulders and upper back. This exercise allows you to stretch and strengthen the muscles responsible for keeping your shoulders stable and enhancing your posture. To perform this exercise, you will need a sturdy chair or bench and a set of dumbbells. Begin by sitting upright on the edge of the chair with your feet flat on the ground. Hold a dumbbell in each hand, palms facing down, and bend your elbows at a 90-degree angle. Next, gently retract your shoulder blades by squeezing them together and simultaneously depress them by pushing down with your hands. As you maintain this position, ensure that your shoulders are relaxed and not shrugged up towards your ears. Bending your knees adds an additional element to the exercise, engaging your core muscles to stabilize your body throughout the movement. This seated variation is especially beneficial for individuals who may have difficulty maintaining balance in a standing position or those looking to isolate the shoulder and upper back muscles more effectively. Remember to start with lighter dumbbells if you're a beginner and gradually increase the weight as you become more comfortable. It's important to perform this exercise with proper form and control to avoid any strain or injury. Add the Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee to your routine to improve your shoulder mobility, develop better posture, and strengthen the muscles surrounding your upper back.


  • Sit on a chair or bench with your feet flat on the floor.
  • Place your hands behind your head with your elbows out to the sides.
  • Slowly bring your chin towards your chest and feel the stretch in the back of your neck.
  • Hold the stretch for 20-30 seconds.
  • Relax and repeat for 2-3 more times.

Tips & Tricks

  • Gradually increase the duration of the stretch over time, aiming for a minimum of 20-30 seconds per stretch.
  • Focus on keeping your shoulders relaxed and avoid shrugging them during the stretch.
  • Engage your core muscles to maintain proper posture throughout the exercise.
  • Make sure to breathe deeply and exhale as you deepen the stretch.
  • Listen to your body and never stretch to the point of pain.
  • Incorporate this stretch into your regular routine to improve flexibility and prevent muscle imbalances.
  • Consult with a qualified fitness professional to ensure proper technique and progression.
  • Avoid bouncing or jerking movements during the stretch to reduce the risk of injury.
  • Experiment with different arm positions to target different muscles of the shoulder complex.
  • Perform this stretch on both sides of the body for balanced flexibility.


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