Reverse Shoulder Stretch for Your Chest, Shoulders, and Arms
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | Reverse Prayer Pose, Penguin Stretch, Chest Opener |
| Works | Shoulders, Chest, Biceps |
| Type | Stretch |
| Position | Seated or standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Perform a few times throughout the day, especially after long periods of sitting. |
| Equipment | None |
| Office visibility | Medium |
The reverse shoulder stretch is a movement where you clasp your hands behind your back to open up the front of your body. It is also known as the reverse prayer pose or penguin stretch.
People who spend long periods sitting, typing, or mousing may find this stretch helpful for offsetting the forward-slumped posture that can develop from desk work.
What the reverse shoulder stretch works
This stretch targets the muscles across the front of your chest and shoulders. You may also feel a stretch in your biceps, which are the muscles in the front of your upper arms.
How to do it
Starting position: Sit or stand tall with your spine straight, shoulders relaxed down and back, and feet flat on the floor.
- Reach both arms behind your back.
- Clasp your hands together. If comfortable, press your palms together.
- Straighten your arms and gently lift them away from your body.
- Keep your chest open and your shoulders pulled down, away from your ears.
- Hold the stretch, breathing steadily.
- Slowly release your arms back to the starting position.
What you should feel
You should feel a gentle stretch across your chest and the front of your shoulders. This movement should not be painful. Stop if you experience any sharp, shooting, or radiating pain, or any numbness or tingling.
Common mistakes
- Arching your lower back.
- Shrugging your shoulders up toward your ears.
- Forcing your hands higher than is comfortable.
- Holding your breath.
Make it easier or harder
- Easier: If you cannot clasp your hands, hold a towel or strap between them.
- Easier: Reduce how high you lift your arms.
- Easier: Place your hands on your lower back instead of clasping them.
- Harder: Gently lift your hands higher behind you while keeping your chest open and neck in a neutral position.
Fitting it into a desk day
This stretch can be performed quickly while seated at your desk or standing during a short break. Since it involves reaching both arms behind your back, its visibility is medium. You might prefer to do it when you have a moment of privacy or during a video-off meeting.
Quick questions
What if I can’t clasp my hands behind my back?
If you cannot clasp your hands, you can make the stretch easier by holding a towel between them. You can also place your hands on your lower back instead of clasping them.
How long should I hold the reverse shoulder stretch?
Hold the stretch for 15 to 30 seconds. You can perform two to four repetitions a few times throughout the day.
What are some common mistakes to avoid?
Avoid arching your lower back or shrugging your shoulders up toward your ears. Do not force your hands higher than is comfortable, and remember to breathe steadily during the stretch.
When to see a doctor or physio
If you have a recent or current shoulder, elbow, or wrist injury, you should skip or modify this movement. Stop performing the stretch and consult a doctor or physical therapist if you experience certain symptoms.
- Sharp, shooting, or radiating pain in your shoulders, arms, or chest.
- Numbness or tingling in your hands or arms.
Skip it or ask first if:
- You have a recent or current shoulder, elbow, or wrist injury.
- You have had recent surgery on your shoulders, arms, or upper back.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.