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Overhead Stretch
A bodyweight upper body stretch that targets shoulders, upper back, and chest to improve mobility and relieve tension; ideal for warm-ups, cool-downs, or posture correction.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders, Lats
Secondary Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Lats
8/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Chest
6/10Triceps
5/10Lateral Head, Medial Head
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand with feet hip-width apart, core engaged, spine neutral. Interlock fingers in front of body with palms facing away and elbows slightly bent.
- Exhale and raise interlocked arms slowly overhead.
- Extend arms fully toward ceiling, lifting chest.
- Lengthen spine while keeping shoulders relaxed and away from ears.
- Breathe deeply and hold position for 10-30 seconds.
- Inhale as you gently deepen the stretch if comfortable.
- Exhale and slowly lower arms back to start.
- Repeat for desired repetitions.
Coaching Tips
Form Cues
- Shoulders down and back
- Lengthen through spine
- Palms press to ceiling
- Core engaged
- Breathe steadily
- Avoid shrugging
Breathing
Inhale deeply to expand the chest, exhale to deepen the stretch while maintaining a braced core.
Tempo
0-2-0
Range of Motion
Arms extended fully overhead with palms toward ceiling, elbows unlocked, shoulders depressed, spine elongated without lumbar arch.
Safety
Safety Notes
- Avoid if acute shoulder injury present
- Do not stretch to pain
- Maintain neutral spine
- Consult professional for neck issues
- Stop if dizziness occurs
- Use chair for seated variation if balance impaired
Spotting
No spotting required; perform in open space away from obstacles.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Forcing deeper stretch
- Tilting head back
- Bouncing in position
- Rounding upper back
When to Avoid
- Acute shoulder impingement
- Recent neck injury
- Lower back pain
- Hypertension during holds
Flexibility Needed
- Shoulder flexion to 160 degrees
- Basic wrist extension
Also known as
Standing Overhead Reach, Interlocked Fingers Stretch, Shoulder Overhead Stretch
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