How to Do Seated Shoulder Flexor Depressor Retractor Stretch

Seated Shoulder Flexor Depressor Retractor Stretch is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Seated Shoulder Flexor Depressor Retractor Stretch

  1. 01Sit tall on a chair or bench with your feet flat on the floor.
  2. 02Reach your arms behind your back and interlace your fingers.
  3. 03Pull your shoulder blades down and back while lifting your chest.
  4. 04Gently straighten your arms and raise them slightly while maintaining a neutral spine.
  5. 05Hold the stretch for 30 seconds while focusing on deep diaphragmatic breathing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Seated Shoulder Flexor Depressor Retractor Stretch

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your chin tucked and spine long to ensure the stretch targets the shoulder capsule effectively.

Same coaching engine used inside the A90 app

05 / FAQ

Seated Shoulder Flexor Depressor Retractor Stretch questions

What muscles does Seated Shoulder Flexor Depressor Retractor Stretch work?

Seated Shoulder Flexor Depressor Retractor Stretch is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Seated Shoulder Flexor Depressor Retractor Stretch correctly?

Sit tall on a chair or bench with your feet flat on the floor. Reach your arms behind your back and interlace your fingers. Pull your shoulder blades down and back while lifting your chest. Gently straighten your arms and raise them slightly while maintaining a neutral spine. Hold the stretch for 30 seconds while focusing on deep diaphragmatic breathing.

What is the A90 coach tip for Seated Shoulder Flexor Depressor Retractor Stretch?

Keep your chin tucked and spine long to ensure the stretch targets the shoulder capsule effectively.

Is Seated Shoulder Flexor Depressor Retractor Stretch suitable for beginners?

Seated Shoulder Flexor Depressor Retractor Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Seated Shoulder Flexor Depressor Retractor Stretch?

No. Seated Shoulder Flexor Depressor Retractor Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes seated shoulder flexor depressor retractor stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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