Seated Shoulder Flexor, Depressor and Retractor Stretch (Bent Knee) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Seated Shoulder Flexor, Depressor and Retractor Stretch (Bent Knee)

Step by step instructions, muscle activation and variants for the Seated Shoulder Flexor, Depressor and Retractor Stretch (Bent Knee).

EasyFront shouldersTrapezius

About this exercise

A seated stretch that targets the shoulder flexors, depressors, and retractors simultaneously. Performed with a bent-knee position on the floor, it opens the front of the shoulder and chest while mobilizing the upper back and rear shoulder musculature.

How to Perform

  • Sit on the floor with knees bent and feet flat, hands placed behind you with fingers pointing away from your body
  • Press your palms firmly into the floor and lift your hips slightly to create tension through the shoulder girdle
  • Gently push your chest upward and forward while pulling your shoulder blades together and downward
  • Allow your head to tilt back slightly to deepen the stretch across the front of the shoulders and chest
  • Hold the position, breathing steadily, and feel the stretch across the shoulder flexors and retractors
  • Release slowly by lowering your hips and returning to the starting seated position

Muscle Activation

Primary
Front shouldersTrapezius
Secondary
Rear shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Seated Shoulder Flexor, Depressor and Retractor Stretch (Bent Knee)

The Seated Shoulder Flexor, Depressor and Retractor Stretch (Bent Knee) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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