Bent Over Shoulder Stretch
The Bent Over Shoulder Stretch is a standing mobility exercise designed to release tension in the rear deltoids and upper back. By hinging at the hips and crossing the arms, it utilizes gravity to gently lengthen the muscles surrounding the posterior shoulder capsule.
The AI ensures this stretch is effective by tracking the exact duration of your hold, preventing the common mistake of rushing through mobility work which reduces tissue adaptation. If your recovery data (HRV and sleep) indicates high systemic stress, the app can prioritize this low-intensity release to aid parasympathetic recovery without adding fatigue. Additionally, if you log specific shoulder discomfort during pressing days, the system remembers this association and will suggest this movement as a targeted warm-up or cool-down intervention.
Form Cues
- Hinge forward at your hips keeping a soft bend in your knees
- Maintain a relatively flat back to protect your lumbar spine
- Let your arms hang heavy and loose toward the floor
- Cross your wrists gently until you feel a stretch in the back of shoulders
- Breathe deeply into your upper back to expand the ribcage
- Don't lock your knees out completely
- Don't bounce or use ballistic momentum
- Don't round your lower back excessively
- Don't force your arms past a comfortable point of tension
- Don't hold your breath while stretching
Common Mistakes
- Rounding the lower back
- Bouncing to force range
- Tensing the neck muscles
- Locking the knees
- Rushing the hold time
Muscles Worked
This exercise primarily targets the posterior deltoids and the external rotators of the rotator cuff. It also provides a significant release for the rhomboids and middle trapezius muscles between the shoulder blades, which often become tight from prolonged sitting or heavy rowing.
Primary
Secondary
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