Omvendt skulderstrekk

The reverse shoulder stretch is a simple but highly effective exercise that helps release tension in the shoulders and chest, while improving flexibility and posture. This stretch is ideal for counteracting poor posture, especially after long periods of sedentary work.

Correct execution and technique

How to perform the reverse shoulder stretch correctly:

  1. Stand upright with your feet hip-width apart and your arms relaxed at your sides.
  2. Interlace your hands behind your back , with your thumbs pointing down.
  3. Gently lift your arms up and back, while opening your chest and keeping your shoulders relaxed.
  4. Avoid swaying your lower back, and feel your chest open at the same time as you feel a gentle stretch in your shoulders and upper back.
  5. Hold this position for 20-30 seconds, then switch sides.

Common mistakes

Here are some common mistakes to avoid to ensure you get the most out of the reverse shoulder stretch:

  • Tension in the shoulders: Make sure the shoulders are kept down and relaxed during the stretch to avoid overloading.
  • Overstretching: Do not raise your arms too high if it causes discomfort. The stretch should be gentle and comfortable.
  • Too fast movement: Perform the stretch slowly to reduce the risk of injury and get a better effect.

Modifications and variants

If you have limited flexibility, you can try the following modifications:

  • Using a strap: If it is difficult to intertwine your hands behind your back, you can use a strap or a towel between your hands for an easier variation.
  • Sitting variation: Perform the stretch while sitting for better balance and stability.

Video demonstration

Here is a helpful video demonstrating the reverse shoulder stretch:

Number of repetitions and sets

Hold the stretch for 20-30 seconds per side, and repeat 2-3 times. This can be done daily as part of your warm-up or cool-down routine.

Breathing technique

Breathe calmly and controlled throughout the entire stretch to achieve maximum relaxation:

  • Breathe in deeply before you start to lift your arms back.
  • Exhale as you hold the stretch, and let the breath help you relax your shoulders and chest.
  • Maintain a steady and calm breathing rhythm to achieve deeper flexibility.
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