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SHOULDER BLADE SEPARATION STRETCH

Stretch the upper back and shoulder blades by pulling them apart with arms extended forward.

Focus Upper Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand in shoulder-high water with neutral posture.
  2. Place your arms in front of you and lace your fingers together.
  3. Reach forward with your arms to pull your shoulder blades apart.
  4. As you reach, bend your head forward and down.
  5. Hold for 20-30 seconds, feeling the stretch in your upper back.
  6. Relax and then repeat.

Key Execution Cues

Remember: Reach smoothly and gradually. Keep arms extended. Maintain steady breathing.

Safety & Precautions

Important: Avoid if shoulder or back pain. Do not force the stretch.

Additional Safety Notes: Do not force the stretch. Stop if experiencing discomfort. Avoid jerky movements.

Exercise Modifications

Make it Harder (Progressions)

Increase reach distance. Increase hold time. Add rotation.

Make it Easier (Regressions)

Decrease reach distance. Shorter hold times. Less forward head bend.

Benefits

Improved upper back flexibility, reduced rhomboid tension, enhanced scapular mobility.

Muscles Worked

  • upper back
  • rhomboids
  • shoulders

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Warm-up
  • Cool-down

Exercise Tags

stretching back shoulder blades flexibility Upper Body mobility

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Upper Body Stretches section