Seated Shoulder Flexor Depressor Retractor Stretch
The Seated Shoulder Flexor Depressor Retractor Stretch is an effective exercise for strengthening and stretching the muscles around your shoulders. This exercise helps improve your posture and reduces the risk of shoulder injuries by strengthening the muscles that stabilize your shoulders.
Execution
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1
Sit upright on a chair with your feet flat on the floor.
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2
Place your hands on your shoulders or cross your arms over your chest.
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3
Take a deep breath in and, as you exhale, pull your shoulders back and down, as if you want to draw your shoulder blades together and downward.
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4
Hold this position for 15 to 30 seconds.
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5
Relax and repeat the stretch 2–3 times.
Benefits
- Improves shoulder mobility and flexibility.
- Helps prevent shoulder injuries by strengthening the stabilizing muscles.
- Promotes better posture by correcting shoulder position.
Common Mistakes
- ! Performing the movement too quickly: Take the time to fully feel the stretch.
- ! Stretching too far: Do not force your shoulders into an uncomfortable position.
- ! Not breathing: Make sure you continue breathing during the stretch.
Primary Muscles
This exercise primarily targets the shoulder flexors, depressors, and retractors, including the trapezius, rhomboids, and deltoids.
Possible Alternatives
- To increase the intensity, you can hold light weights in your hands during the exercise.
- For a milder variation, you can perform the stretch while standing against a wall, using the wall to push your shoulders back and down.
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