Overhead Shoulder Stretch

The Overhead Shoulder Stretch is an effective exercise to increase flexibility in the shoulders, stretch out the chest muscles, and improve mobility in the upper body. This stretch is especially useful for those who sit for a long time at a computer or do a lot of work that puts strain on the shoulders. It can also help reduce tension in the neck and upper back.

Correct execution and technique

How to perform the Overhead Shoulder Stretch :

1. Stand upright with your feet hip-width apart.
2. Raise both arms straight up, intertwining your fingers if possible.
3. Press your palms up towards the ceiling, so that you create length in your arms and shoulders.
4. Keep your back straight, avoid swaying in your lower back, and feel the stretch in your shoulders and upper back.
5. Hold the position for 20-30 seconds while breathing deeply and calmly.

Common mistakes

Avoid these common mistakes when performing the Overhead Shoulder Stretch :

• Overstretching: Don't push your shoulders too hard; the stretch should be gentle and controlled.
• Back sway: Be sure to keep your core engaged to avoid overloading your lower back.
• Raised shoulders: Keep your shoulders down and relaxed during the stretch to avoid unnecessary tension in your neck.

Modifications and variations

Adapt this stretch to your level:

• Beginner variation: If it is uncomfortable to intertwine your fingers, you can use a bar or towel to make the stretch easier.
• Advanced variation: You can rotate the palms out and press them backwards for a deeper stretch in the shoulders.

Reps and sets

Hold the stretch for 20-30 seconds and repeat 2-3 times. This stretch can be done daily to improve flexibility in the shoulders and reduce tension in the upper body.

Breathing technique

Breathe deeply during the stretch. Inhale as you stretch your arms up, and slowly exhale as you hold the stretch to help the muscles relax.