Upward Stretch

A beginner stretch for the shoulders, chest and back.

Movement guide

Upward Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Chest · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Upward Stretch demonstrated on the 3D figure

3D demoUpward StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Sleeper stretch demonstrated on the 3D figure

3D demoSleeper stretchIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Extend both hands straight above your head, palms touching.
Slowly push your hands up and back, keeping your back straight.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Chest, Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cross-body shoulder stretch demonstrated on the 3D figure

3D demoCross-body shoulder stretchBeginner · No equipment

Chair Upper Body StretchBeginner · Other / check instructions

Round The World Shoulder StretchBeginner · Other / check instructions

Upward-facing dog (Urdhva Mukha Svanasana) demonstrated on the 3D figure

3D demoUpward-facing dog (Urdhva Mukha Svanasana)Intermediate · No equipment

Extended puppy pose (Uttana Shishosana) demonstrated on the 3D figure

3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipment

Crow pose (Bakasana) demonstrated on the 3D figure

3D demoCrow pose (Bakasana)Intermediate · No equipment

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Questions people ask

What muscles does the Upward Stretch work?

Mainly the shoulders, with help from the chest and back.

What equipment do I need for the Upward Stretch?

Other / check instructions.

Is the Upward Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Sleeper stretch.

How do I make the Upward Stretch harder?

Progress to the Sleeper stretch, or add load, range or slower lowering once your form is solid.