Exercise guide
Behind Head Chest Stretch
The Behind-Head Chest Stretch is a partner-assisted stretch for the chest and front of the shoulders. You sit upright with your hands behind your head while a partner supports the elbows. A brief forward effort is followed by relaxation and a gentle increase in the stretch.
Training context
Why use the Behind-Head Chest Stretch?
The partner can help guide the elbows backward after the chest and shoulder muscles relax. This may allow a gradual contract-relax stretch without requiring you to pull yourself into position.
The partner controls much of the pressure, so communication is essential. A solo doorway or wall stretch is a better option when a trusted partner is not available.
Technique overview
Communicate before adding pressure
Sit tall with your hands behind your head and your partner supporting your elbows. Gently try to bring the elbows forward while your partner provides steady resistance. After about 10 seconds, relax and allow the partner to guide the elbows slightly backward. Stop immediately when the stretch is sufficient, and avoid bouncing or sudden pressure.
Treat this as an overview and use a range, pace, and setup you can control.