---
title: "Seated Shoulder Flexor Depressor Retractor Stretch"
description: "Sit on the floor with your legs extended straight in front of you and your back straight."
locale: en
slug: seated-shoulder-flexor-depressor-retractor-stretch
url: "https://hi.fitness/exercises/seated-shoulder-flexor-depressor-retractor-stretch"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/49c74f6f-seated-shoulder-flexor-depressor-retractor-stretch.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Seated Shoulder Flexor Depressor Retractor Stretch

Sit on the floor with your legs extended straight in front of you and your back straight.

## How to do it

1. Sit on the floor with your legs extended straight in front of you and your back straight.
2. Extend both arms down to your sides, then lean back slightly.
3. Bring both arms about a foot behind you, keeping them straight, and place your hands on the floor with your fingers pointing forward.
4. Hold this position for 15-30 seconds, feeling the stretch in your shoulders. Slowly return to the starting position.

## Form tips

- Ensure your arms remain straight and your hands are firmly placed on the floor to maximize the stretch in your shoulders.
- Avoid lifting your shoulders towards your ears; keep them relaxed and down to deepen the stretch.
- Perform the stretch on a stable, non-slip surface to ensure safety and prevent slipping.

## Similar exercises

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