# Back Slaps Wrap Arround Stretch - Canonical: https://fitwill.app/exercise/8843/back-slaps-wrap-arround-stretch/ - Media ID: 8843 - Primary muscle: Shoulders - Body part: Shoulders - Equipment: Body Weight - Video: https://fitwill.app/videos/8843/back-slaps-wrap-arround-stretch.mp4 ## Description The Back Slaps Wrap Around Stretch is a simple standing mobility drill where you swing both arms out wide, wrap them around your body, and let your hands tap or slap your upper back before unwinding back out to the sides. It takes almost no space and no equipment, which makes it an easy warm-up opener before pressing, pulling, or throwing, and an equally easy way to shake off stiffness after a long day of sitting or typing. The movement primarily lengthens and mobilizes the rear shoulders, along with the muscles that pull your shoulder blades together, such as the rhomboids and mid-traps. As your arms cross in front of your chest and reach behind you, the front of the shoulders and chest also get a brief opening. Because each arm alternates which one is on top when you wrap, you also encourage the upper spine to rotate a little in both directions, which is useful for anyone whose mid-back feels locked from desk work. Setup matters less here than in loaded exercises, but stance and posture still decide the quality of the stretch. Stand tall with feet about hip-width apart, ribs stacked over the pelvis, and shoulders relaxed away from the ears. If you lean back, shrug, or let the lower back arch as you reach behind you, you rob the shoulders of the stretch and shift the work into the spine. Keeping the torso quiet is what makes the wrap feel specific rather than sloppy. To execute it well, think of the arms as heavy rather than forceful. Open them wide, then let them fall across the body as you wrap, brushing your fingertips or palms against the opposite shoulder blade in a light slap. The contact is a target, not a hit — you are reaching for your upper back, not striking it. Pause for a beat in the wrapped position, feel the spread across the back of the shoulders, then smoothly unwind the arms back out to a wide T before crossing again with the other arm on top. This stretch fits naturally into general warm-ups, shoulder-specific sessions before bench presses or overhead work, and cooldowns after swimming, racquet sports, or heavy upper-body days. It is also a discreet movement you can do at your desk or between sets. Keep it comfortable and rhythmic; a mild stretch sensation across the rear shoulders and upper back is the goal. If you feel pinching in the shoulder joint or any sharp pain, reduce the range, slow the tempo, or stop and check the movement with a qualified professional. ## Instructions 1. Stand upright with your feet roughly hip-width apart, weight even across both feet, and your arms hanging relaxed at your sides. 2. Draw your shoulders back and down, lift through the crown of your head, and brace your abdominals lightly so your torso stays tall throughout the movement. 3. Swing both arms out to the sides until they are fully extended at shoulder height, forming a wide T shape. 4. Without leaning back, sweep both arms in toward each other and wrap them around your torso as if hugging yourself. 5. Continue the wrap so each hand reaches behind the opposite shoulder and your fingertips lightly tap or slap your upper back. 6. Hold the wrapped position for one to two seconds, feeling the stretch across the rear shoulders and between the shoulder blades. 7. Unwind the arms smoothly back out to the wide T position, keeping them at shoulder height rather than letting them drop. 8. Exhale as you wrap your arms in, and inhale as you open back out to the sides. 9. Repeat the wrap with the opposite arm on top so both sides of the upper back and shoulders receive the same stretch. 10. Reset your posture between repetitions if you notice your shoulders creeping up toward your ears or your lower back arching. ## Tips & Tricks - Think 'reach, not smack.' The tap on the upper back is a contact point for the end of the range; slapping hard turns a shoulder stretch into a joint compression you do not need. - Alternate which arm is on top each repetition. Wrapping the same way every time leaves one rear shoulder stiffer and skips the mild rotational benefit for the upper spine. - If your hands cannot reach behind your shoulders, shorten the range and simply cross your forearms over your chest. Range will improve as the rear shoulders loosen. - Keep the ribs from flaring as you wrap. Exhaling on the way in helps you stay tall and keeps the stretch in the shoulders instead of the lower back. - Avoid shrugging as your arms come behind you. If your shoulders rise toward your ears, let the hands stop at mid-back instead of chasing the shoulder blades. - Move at a slow, pendulum-like tempo rather than whipping the arms. A controlled swing lets you feel where the stretch begins and stops. - Use this before pressing or pulling as a dynamic warm-up with eight to ten continuous reps, or after training as a gentler cooldown with two- to three-second holds in the wrap. - If you feel a pinching sensation at the front of the shoulder during the wrap, lower your arms slightly below shoulder height before crossing to change the angle of the joint. ## Frequently Asked Questions ### What muscles does the Back Slaps Wrap Around Stretch target? It primarily stretches the rear shoulders, along with the rhomboids and mid-traps between the shoulder blades. The chest and front shoulders also get a brief opening as the arms cross the body. ### Why is it called Back Slaps Wrap Around Stretch? Because you wrap your arms around your torso and finish by tapping or slapping your own upper back with your fingertips at the end of the range. ### Is the Back Slaps Wrap Around Stretch good for beginners? Yes. It requires no equipment, is easy to control, and you can shorten the wrap to whatever range feels comfortable. Beginners often start with a simple cross-body hug and gradually reach further behind the shoulders. ### Should I hold the stretch or keep it moving? Both work depending on timing. Before a workout, keep it flowing for eight to ten repetitions as a dynamic warm-up. After training, pause one to three seconds in the wrapped position for a more static stretch. ### How do I know which arm should be on top? Alternate every repetition. Wrapping with each arm on top ensures the rear shoulders and upper back on both sides receive the same stretch and the upper spine rotates in both directions. ### My hands cannot reach my shoulder blades — is that a problem? Not at all. Simply stop the wrap wherever your comfortable range ends, even if that is a forearm hug across the chest. Forcing the reach usually causes shrugging or lower back arching rather than a better stretch. ### Can I do the Back Slaps Wrap Around Stretch every day? Yes. It is a low-load mobility drill, so daily use is fine, especially if you sit for long hours or train your upper body frequently. Keep the intensity mild rather than pushing into sharp discomfort. ### When should I avoid this stretch? Skip it or modify it if you have an acute shoulder injury, recent surgery, or feel pinching at the front of the shoulder during the wrap. Lowering the arms below shoulder height often removes the pinch; if pain persists, consult a qualified professional. ### What can I use as a substitute if the wrap bothers my shoulders? A seated cross-body shoulder stretch, where you pull one arm horizontally across the chest with the opposite hand, targets the rear shoulders in a more supported position. Wall slides and arm circles are also gentle alternatives for warming up the same area.