Upward Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Upward Stretch is a bodyweight flexibility exercise primarily targeting the shoulders, with secondary engagement of the chest and upper back. It involves lifting both arms overhead while elongating the spine, promoting improved posture, mobility, and muscle activation in the upper body. This movement helps open up the chest, relieve tension in the shoulders and upper back, and increase overall range of motion. Often used as a warm-up or cooldown, the Upward Stretch is a simple yet effective way to enhance upper-body flexibility without the need for equipment.
How to Perform
Stand tall with your feet aligned under your hips and your arms relaxed by your sides. Ground your feet firmly to create a stable base and gently engage your core.
Slowly raise both arms overhead, bringing your palms together or facing them toward each other, whichever feels more natural. As you reach upward, gently draw your shoulders away from your ears and keep your spine elongated and upright.
Once fully extended, press your hands slightly backward as if you're lifting toward the ceiling, creating a deep stretch across the shoulders and upper chest. Maintain even breathing and hold the stretch for 15 to 30 seconds.
Release the stretch by lowering your arms back down with control. Pause briefly, then repeat the movement as many times as needed, depending on your routine or flexibility goals.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your spine tall and avoid arching your lower back during the stretch.
Actively press your palms upward to deepen the stretch through the shoulders.
Engage your core to maintain balance and stability while reaching overhead.
Breathe deeply and steadily—inhale as you reach up, exhale while holding.
Relax your neck and avoid shrugging your shoulders toward your ears.
Keep your feet firmly grounded and avoid locking your knees.
For better results, perform the stretch after a warm-up or workout when muscles are more pliable.
How Not to Perform
Don’t arch your lower back—this puts unnecessary strain on your spine and shifts the focus away from your shoulders.
Avoid tensing your neck or shrugging your shoulders—keep them relaxed and down to avoid stiffness and maintain proper alignment.
Don’t lock your elbows—keep a slight bend to avoid joint stress and allow a more natural stretch.
Never hold your breath—inhaling and exhaling steadily helps muscles relax and prevents unnecessary tension.
Don’t rush the stretch—moving too fast reduces the effectiveness and increases the risk of poor form.
Avoid collapsing your chest—keep your chest open and lifted to fully engage the upper back and chest muscles.
Don’t let your hands drift forward—reach straight up or slightly back to keep the stretch focused on the shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
