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Visual demonstration of the Seated Shoulder Flexor Depressor Retractor Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius
Equipment
Mat
Exercise guide

Seated Shoulder Flexor Depressor Retractor Stretch

4 steps Updated 29/08/2026

Seated Shoulder Flexor Depressor Retractor Stretch is a bodyweight exercise targeting Shoulders (Deltoids) using Yoga Mat.

Step by step

How to perform it

  1. Sit on the floor with your legs extended straight in front of you and your back straight.
  2. Extend both arms down to your sides, then lean back slightly.
  3. Bring both arms about a foot behind you, keeping them straight, and place your hands on the floor with your fingers pointing forward.
  4. Hold this position for 15-30 seconds, feeling the stretch in your shoulders. Slowly return to the starting position.
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Last updated: 29/08/2026

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Seated Shoulder Flexor Depressor Retractor Stretch

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