Behind-Back Shoulder Stretch
Anterior shoulder mobility, chest opening, posture correction
Why it works
Desk work rounds the shoulders forward, shortening the front of the shoulder capsule. This stretch reverses that pattern by opening the anterior shoulder while keeping the ribs down, which prevents the common compensation of arching the lower back.
How to do it
- Clasp your hands behind your back, or hold a towel between them
- Lift your arms away from your body, opening the front of the shoulders
- Keep your ribs down. The stretch should be across the front shoulders, not the lower back
- If you feel it in your lower back, you're arching too much
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Behind-Back Shoulder Stretch?
The minimum effective dose for Behind-Back Shoulder Stretch is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Behind-Back Shoulder Stretch target?
It targets anterior shoulder mobility, chest opening, posture correction. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Behind-Back Shoulder Stretch worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Behind-Back Shoulder Stretch easier or harder?
To scale it down: Hands wider apart behind your back. To make it harder: Hands closer together behind your back. Slow lift.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
