Seated Front Deltoid Stretch

A partner-assisted PNF stretch targeting the front shoulders and chest to improve shoulder mobility.

Instructions

1. Sit upright on the floor or a bench with your legs bent, core engaged, and back straight.
2. Have a partner stand behind you.
3. Extend both arms straight out to your sides at shoulder height with palms facing the ground.
4. Attempt to move your arms as far behind you as possible while your partner gently holds your wrists.
5. This position is your starting point for the isometric contraction phase.
6. Keeping your elbows straight, attempt to move your arms forward against your partner’s gentle restraint.
7. Maintain this isometric contraction for 10-20 seconds while breathing steadily.
8. Relax your muscles completely and let your partner gently increase the stretch.
9. Your partner should carefully push your arms backward to deepen the shoulder and chest stretch.
10. Hold this stretched position for 10-20 seconds while breathing deeply.
11. Repeat the cycle if desired, and communicate comfort level with your partner throughout.

Tips

• This is a proprioceptive neuromuscular facilitation (PNF) stretch combining contraction and relaxation
• Communication with your partner is essential to prevent overstretching or discomfort
• The isometric contraction phase allows deeper stretching in the relaxation phase
• Do not allow your partner to force the stretch—work gradually and carefully
• This stretch is highly effective for improving shoulder mobility and reducing tightness
• Particularly useful for people with anterior shoulder dominance from pressing exercises