Seated Shoulder Flexor Depressor Retractor Stretch (Bent Knee)
The seated stretch for the fronts of the shoulders with the knees bent and the feet flat; the hips slide forward away from the hands and back again.
How to do it
Setup
Sitting with the knees up and the feet flat, arms straight behind you, palms on the floor a little wider than the hips.
Steps
- Press the palms down and open the chest toward the ceiling.
- Slide the hips forward toward the feet until the fronts of the shoulders stretch.
- Pause, then slide back toward the hands and go again.
Common mistakes
Shrugging as the hips move away: keep the shoulders down, away from the ears. Feet skidding forward with the hips: plant them and let the knees bend deeper. Sliding fast and far: small slow slides, deeper only as the chest opens.
Breathing
Exhale sliding forward, inhale sliding back.
