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Wall Shoulder Stretch
Wall-based stretch that targets shoulders and chest to improve flexibility and range of motion, relieving tension for better mobility in daily activities or workouts.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders, Chest
Secondary Muscles
Lats, Traps
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
9/10Anterior Delts, Medial Delts
Chest
8/10Upper Chest, Mid Chest
Lats
5/10Teres Major
Traps
4/10Lower Traps
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between sides if unilateral
How to Perform
Stand facing a wall at arm's length with feet shoulder-width apart. Place both hands on the wall at shoulder height, fingers pointing up.
- Walk feet back slowly while keeping hands planted.
- Lower chest toward floor by hinging at hips.
- Maintain straight back and slight elbow bend.
- Pull shoulder blades down and back.
- Breathe deeply to deepen the stretch.
- Hold position for 20-30 seconds.
- Walk feet forward to release.
Coaching Tips
Form Cues
- Keep spine neutral
- Shoulders down away from ears
- Press chest open
- Breathe steadily
- Avoid bouncing
Breathing
Inhale to prepare, exhale as you deepen the stretch while bracing core.
Tempo
0-20-0
Range of Motion
From hands at shoulder height on wall to torso folded forward until mild stretch felt in shoulders and chest, without rounding back.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid if acute shoulder injury
- Maintain neutral neck position
- Do not bounce or jerk
Spotting
No spotting required; self-supported stretch.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Forcing beyond mild tension
- Hunching forward
- Holding breath
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Sharp joint pain
Flexibility Needed
- Basic shoulder flexion
- Neutral spine control
Build Up First
- None
Also known as
Wall Chest Stretch, Shoulder Wall Stretch, Doorway Shoulder Stretch
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