---
title: "Back and Shoulders Stretch"
description: "Sit on a block with your back straight, feet shoulder-width apart and raise your right arm overhead."
locale: en
slug: back-and-shoulders-stretch
url: "https://hi.fitness/exercises/back-and-shoulders-stretch"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Triceps"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/fb5c17b2-back-and-shoulders-stretch_female.mp4"
updatedAt: 2026-07-30T22:30:13+00:00
---
# Back and Shoulders Stretch

Sit on a block with your back straight, feet shoulder-width apart and raise your right arm overhead.

## How to do it

1. Sit on a block with your back straight, feet shoulder-width apart and raise your right arm overhead.
2. Bend your right elbow and reach down your back. Use your left hand to gently pull on your right elbow, enhancing the stretch.
3. Hold the stretch for 15-30 seconds.
4. Switch arms and repeat the stretch on the left side.

## Form tips

- Keep your core engaged to maintain balance and proper posture throughout the stretch.
- Avoid pulling too hard on your elbow; the stretch should be gentle and not cause pain.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.

## Similar exercises

- [Back and Shoulder Stretch](https://hi.fitness/exercises/back-and-shoulder-stretch) - Front delts · Bodyweight
- [Fixed Bar Stretch](https://hi.fitness/exercises/fixed-bar-stretch) - Front delts · Pull-up bar
- [Handstand Push on Chair](https://hi.fitness/exercises/handstand-push-on-chair) - Front delts · Bodyweight
- [Band Seated Shoulder Press](https://hi.fitness/exercises/band-seated-shoulder-press) - Front delts · Resistance band
- [Band Seated Neutral Grip Shoulders Press](https://hi.fitness/exercises/band-seated-neutral-grip-shoulders-press) - Front delts · Resistance band
- [Band Single Arm Overhead Press](https://hi.fitness/exercises/band-single-arm-overhead-press) - Front delts · Resistance band
- [Band Behind Neck Shoulder Press](https://hi.fitness/exercises/band-behind-neck-shoulder-press) - Front delts · Resistance band
- [Resistance Band Standing Single Arm Shoulder Extension](https://hi.fitness/exercises/resistance-band-standing-single-arm-shoulder-extension) - Front delts · Resistance band