Shoulder Adductor / Lat Stretch (Supine Overhead Reach)

stretchshoulder

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie on your back with knees bent and feet flat on the floor.
Tilt the pelvis to flatten the low back and hold it flat.
Place both arms overhead and try to reach the arms toward the table with elbows straight.
Bring the upper arms as close to the sides of the head as possible.

Form cues

Do NOT allow the back to arch
Keep elbows straight while reaching overhead

Dosage

Daily; hold the reach a few seconds, repeat

Muscles worked

shoulder adductors — anatomical illustration — shoulder adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

latissimus dorsi — anatomical illustration — latissimus dorsiAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

pectoralis — anatomical illustration — pectoralisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: shoulder adductors, latissimus dorsi, teres major, pectoralis

Target muscles

Shoulder Adductors Latissimus Dorsi Teres Major Pectoralis

Helps with

Forward Head Posture Rounded Shoulders

Posterior Neck Stretch (Chin Tuck, Supine)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

Reference: Kendall, Muscles Testing & Function 5th ed p.116