Static Stretching for Your Shoulder & Chest

Static stretching provides an efficient way to improve your flexibility and the range of motion of your joints. The best time to perform static stretching is directly after a workout, when your muscles are warmed up. You can stretch your shoulders and chest simultaneously, or work one area at a time.

  1. Double Arm Chest and Anterior Deltoid Stretch

    • The double arm chest and anterior deltoid stretch works both the chest and the front of the shoulder muscles. Interlock your fingers behind your back so your palms face your body, straighten your arms, then pull your arms up while squeezing your shoulder blades together. Keep your arms straight throughout the stretch. If you do not have the flexibility to interlock your fingers behind your back, you can place your hands on your lower back and squeeze your elbows toward one another.

    Single Arm Chest and Anterior Deltoid Stretch

    • You can also stretch both your chest and the front of your shoulders by working one side at a time. Stand facing a wall and raise your right arm out to your side, at shoulder level. Place the palm of your right hand on the wall, keep your arm straight, then turn your body to the left, away from your right arm. After holding the stretch switch arms to work your left shoulder and chest.

    Posterior Deltoid Stretch

    • To stretch the back of your shoulder, cross your right arm horizontally in front of your chest. Use your left hand to grab onto your right arm just above the elbow and pull your right arm tighter to your chest. Switch arms to stretch the back of your left shoulder. Make sure your arm remains in front of your chest, not in front of your chin.

    Stretching Tips and Safety

    • Hold your chest and shoulder stretches for 15 to 30 seconds, without bouncing, and repeat each stretch three to five times. Only stretch to the point where you feel a slight discomfort; stop if you feel any pain. Always consult your physician prior to starting a new exercise program.