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90 Degree Sideways Shoulder Stretch Off Bench

Uses a bench to assist a sideways 90-degree shoulder stretch for improved mobility.

ShouldersBeginnerMobilityStretch

At a glance

Muscles workedPrimary: shoulders. Secondary: chest
Muscle groupShoulders
DifficultyBeginner
TypeMobility · Stretch
Sets & reps30 seconds
Estimated calories burned~10 kcal

How to do it

  1. Place one forearm or hand on a bench at approximately 90 degrees.
  2. Gently lean or rotate to stretch the shoulder.
  3. Hold while breathing deeply.
  4. Keep the neck relaxed.
  5. Switch sides and repeat.

Equipment

Coaching tips

Benefits

Uses a bench to assist a sideways 90-degree shoulder stretch for improved mobility.

Common mistakes

Avoid collapsing the supporting shoulder or forcing the stretch.

Make it harder

Increase the lean or hold time.

Make it easier

Reduce the range.

Breathing

Breathe deeply into the stretch.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.