Elbows Back Stretch
A standing chest and shoulder opener with the hands on the lower back and the elbows drawn back toward each other. A quick posture reset between sets or at a desk.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Pectoralis Minor
- Front Delts
- Sets
- 2
- Duration
- 20–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall, hands on your lower back with the fingers pointing down and the elbows out to the sides.
Stand tall with the chin level and the ribs down.
Gently pull the elbows back as if trying to touch them together behind you.
Hold when you feel a stretch across the chest and fronts of the shoulders.
Relax the elbows forward to release.
Breathing: Breathe into the chest and draw the elbows back a little on each exhale.
Coaching tips
Squeeze the shoulder blades together
Chest lifts, ribs stay down
Neck long
Common mistakes
Arching the lower back
Pushing the head forward
Shrugging the shoulders
Safety notes
Stretch to mild tension and stop if you feel pinching at the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.