Upward Stretch
Upward Stretch is a flexibility - overhead shoulder reach exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Pectoralis major, Latissimus dorsi
- Exercise type
- Flexibility - overhead shoulder reach
Exercise technique
- Posture
Plant your feet evenly and lengthen your spine.
- Hands
Bring palms together before the chest.
- Raise
Lift joined hands overhead under control.
- Reach
Comfortably extend elbows and push hands toward the ceiling.
- Backward direction
Move hands back only a very small distance within shoulder comfort.
- Torso
Breathe with lower ribs stacked over the pelvis.
- Return
Slowly lower hands forward and separate palms.
Key technique points
- Keep palm contact light.
- Do not arch the lower back.
- Extend elbows equally.
- Do not push the head forward.
- Keep the backward angle small.
- Allow natural shoulder-blade motion.
Common mistakes
Moving too far back
Do not force hands beyond shoulder range.
Compensating with the back
Do not increase arm range through spinal extension.
Moving the head out of the way
Do not reach the neck forward as hands move back.
Squeezing the palms
Do not create unnecessary hand and wrist force.
One arm lagging behind
Do not place shoulders at unequal angles.
Holding the breath
Do not stop breathing in the lengthened position.
Frequently asked questions
Upward Stretch: why is “Moving too far back” a mistake?
Do not force hands beyond shoulder range.
Upward Stretch: why is “Compensating with the back” a mistake?
Do not increase arm range through spinal extension.
Upward Stretch: why is “Moving the head out of the way” a mistake?
Do not reach the neck forward as hands move back.
Upward Stretch: why is “Squeezing the palms” a mistake?
Do not create unnecessary hand and wrist force.
Upward Stretch: why is “One arm lagging behind” a mistake?
Do not place shoulders at unequal angles.
Upward Stretch: why is “Holding the breath” a mistake?
Do not stop breathing in the lengthened position.
What should I focus on when doing Upward Stretch?
Keep palm contact light. Do not arch the lower back. Extend elbows equally. Do not push the head forward. Keep the backward angle small. Allow natural shoulder-blade motion.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.