Exercise guide
Elbows Back
Elbows Back is a standing chest and front-shoulder mobility drill. The hands rest against the lower back while the elbows move gently behind the torso. The goal is a mild opening across the chest rather than forcing the elbows to meet.
Training context
Why use the Elbows Back stretch?
The position can provide a simple chest-opening movement without equipment. It may fit into a warm-up, cooldown, or break from prolonged sitting.
Most people will not bring the elbows close to touching, and that should not be treated as the goal. Shoulder comfort determines the range.
Technique overview
Draw the elbows back gently
Stand tall and place the hands on the lower back with the fingers pointing downward. Allow the shoulders to settle, then move the elbows backward only until a mild chest stretch is felt. Avoid arching the lower back or pushing the head forward. Release the position slowly.
Treat this as an overview and use a range, pace, and setup you can control.