Pole Behind the Back Warm Up Stretch
Pole behind back shoulder opener
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Shoulders and chest |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 20-40 seconds |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Hold pole behind back
- Step 2: Wider than shoulder grip
- Step 3: Gently lift pole away from back
- Step 4: Open chest and shoulders
- Step 5: Hold stretch
Equipment
- Pole or stick optional
Coaching tips
Benefits
Pole behind back shoulder opener
Common mistakes
Over-stretching
Make it harder
Wider grip
Make it easier
Arms behind back
Breathing
Deep slow breathing
Build a workout with this exercise
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Beginner · 3 sets × 6-10 repsGeneral 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.