---
title: "Armless Prayer Stretch"
description: "Begin on your knees, spread wide and feet touching, with your elbows on the floor, directly under your shoulders."
locale: en
slug: armless-prayer-stretch
url: "https://hi.fitness/exercises/armless-prayer-stretch"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Lower Back","Mid chest"]
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/831e59ce-armless-prayer-stretch_female.mp4"
updatedAt: 2026-09-14T20:59:27+00:00
---
# Armless Prayer Stretch

Begin on your knees, spread wide and feet touching, with your elbows on the floor, directly under your shoulders.

## How to do it

1. Begin on your knees, spread wide and feet touching, with your elbows on the floor, directly under your shoulders.
2. Place your hands on your shoulders, with your head positioned between your elbows close to the floor.
3. Gently lower your chest towards the floor, keeping your hips over your knees and your back straight.
4. Hold the stretch briefly, then return to the starting position. Repeat the movement.

## Form tips

- Engage your core to maintain stability and support your lower back throughout the exercise.
- Focus on lowering your chest towards the floor to maximize the stretch in your shoulders and upper back.
- Keep the stretch at least between 15-20 seconds to make the most out of it.

## Similar exercises

- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
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- [Cable One Arm Front Raise](https://hi.fitness/exercises/cable-one-arm-front-raise) - Front delts · Cable
- [Band Front Raise](https://hi.fitness/exercises/band-front-raise) - Front delts · Resistance band
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- [Bodyweight Standing Military Press](https://hi.fitness/exercises/bodyweight-standing-military-press) - Front delts · Bodyweight
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