Seated Shoulder Flexor Depressor Retractor Stretch
Seated with the hands on the floor behind the hips, lift the chest and draw the shoulder blades down and back until the fronts of the shoulders and the chest stretch; legs long or knees bent.
How to do it
Setup
Seated on the floor, legs long, hands flat behind the hips with the fingers pointing back, arms straight.
Steps
- Lift the chest and draw the shoulder blades down and toward each other.
- Slide the hips a little away from the hands to deepen the stretch.
- Hold and breathe, then walk the hands in and sit up.
Common mistakes
Shoulders creeping up toward the ears: draw them down before sliding away. Locking the elbows hard: keep them straight but soft. Sliding so far the wrists ache: bring the hands closer or turn the fingers out to the sides.
Breathing
Slow and even through the hold.
