Shoulder & Pectoral Stretch

Shoulder & Pectoral Stretch — Two Standing Variations

The shoulder and chest muscles are among the most used in daily life, whether during screen work, driving or household activities. When they shorten and tighten, they pull the shoulders forward, causing cervical pain, thoracic stiffness and breathing discomfort. These two simple stretches, doable anywhere without equipment, aim to restore flexibility throughout the shoulder girdle.

Why Stretch the Shoulders and Pectorals?

The pectoralis major and anterior deltoid tend to shorten in people who spend long hours seated with arms forward. This retraction pulls the shoulders forward, increases thoracic kyphosis and compresses rotator cuff structures. By regularly stretching these muscles, you restore balance between the anterior and posterior trunk chains, significantly reducing tension and the risk of shoulder tendinopathy.

Anatomy Involved

• Deltoid — superficial shoulder muscle with three heads (anterior, middle, posterior), enabling arm abduction and flexion.
• Pectoralis major — large chest muscle responsible for adduction, internal rotation and flexion of the humerus.
• Rotator cuff — a group of four muscles (supraspinatus, infraspinatus, teres minor, subscapularis) stabilizing the humeral head in the glenoid cavity.
• Upper trapezius — involved in scapular elevation and head tilt, often a site of postural tension.

Step-by-Step Instructions

Exercise 1 — Arms Spread

Stand with feet shoulder-width apart, back straight, gaze forward. Spread your arms horizontally, palms facing up, as if reaching for opposite walls. Gently squeeze your shoulder blades together while pushing your chest forward. Hold this position for 7 seconds, breathing deeply. Release and repeat 7 times.

Exercise 2 — Arms Raised

From the same standing position, raise your arms above your head, palms facing each other or slightly forward. Stretch toward the ceiling while keeping your shoulders low, away from your ears. You should feel the stretch across the front of your torso and under your armpits. Hold 7 seconds, breathe, then release. Repeat 7 times.

Duration and Repetitions

• Hold: 7 seconds per position
• Repetitions: 7 for each exercise
• Frequency: 2 to 3 times daily, especially during work breaks
• Total duration: approximately 5 minutes for both exercises

Safety Tips

• Never force the range of motion: the stretch should feel like a pleasant tension, never pain.
• Keep your back straight and avoid excessive lumbar arching.
• If you have shoulder tendinitis or joint instability, reduce the range and consult your practitioner.
• Breathe steadily and deeply throughout the exercise to promote muscle release.

Who Benefits from This Exercise?

This exercise suits everyone from beginners to advanced athletes. It is especially recommended for screen workers, musicians, seamstresses and anyone with forward-rounded shoulders. It serves as an excellent warm-up before upper-body activities or a recovery routine after exercise.