Reach Behind and Open
The Reach Behind and Open is a static mobility exercise designed to stretch the back of the shoulder and upper back. By gently pulling one arm across your chest, it releases tension in the posterior deltoids and improves shoulder range of motion.
The AI optimizes this mobility work by analyzing your daily recovery metrics like HRV and sleep quality to determine when your upper body needs restorative movement. If you consistently log high-intensity pushing exercises or report shoulder tightness, the app intelligently schedules this stretch to prevent impingement and aid recovery. Additionally, by tracking the duration and frequency of your mobility sessions, the AI ensures you maintain the flexibility required for safe heavy lifting.
Form Cues
- Stand tall with chest lifted
- Pull arm gently across chest
- Keep shoulders down and relaxed
- Hold the stretch steadily
- Breathe deeply into the stretch
- Don't shrug shoulders toward ears
- Don't twist your torso
- Don't bend the stretching arm
- Don't bounce or jerk the arm
- Don't hold your breath
Common Mistakes
- Shrugging shoulders up high
- Rotating hips or spine
- Applying excessive pressure
- Bending the elbow too much
- Holding breath during stretch
Muscles Worked
This exercise primarily targets the posterior deltoid, lengthening the muscle fibers at the back of the shoulder capsule. It also provides a secondary stretch to the rhomboids and middle trapezius in the upper back, helping to alleviate tension caused by poor posture or heavy pressing movements.
Primary
Secondary
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