This stretching exercice mainly involving the chest and deltoids. It is important to breathe in well and breathe out during the movement. You must use a wall in order to perform the exercise well and it can be done at home or in the training room. It reduces muscle stress in the anterior wall of the shoulder. It is often used for people with too much internal shoulder rotation.

Body Parts

  • Chest
  • Shoulders
  • Pectoralis Major
  • Anterior Deltoid
  • Serratus Anterior
  • Biceps Brachii


  • Extend the arm horizontally to the wall.
  • Keep the arm at chest height.
  • Keep the back straight.
  • Keep the head aligned with the body.


  • Turn the body to the side opposite the wall.


Keep the arm horizontal at chest level. Remember to stretch the other side.