Seated Shoulder Flexor Depressor Retractor Stretch

Instructions

1. Sit upright on a bench or chair and place both hands behind you on the surface, fingers pointing back.
2. Slide your hips slightly forward so your arms bear some of your weight.
3. Gently depress and retract your shoulder blades, feeling a stretch through the front of the shoulders and chest.
4. Hold 20–30 seconds, keeping your head neutral, then return to the start.