Wellness, Exercise and Stretching (Video 5)

Shoulder Stretch

This blog post and wellness video is the 5th in a series of 7 videos that I’m giving to you! This one shows a fantastic stretch for the shoulders. It is called “Scapular Retraction Against the Wall”. Remember, this series on wellness was designed by fitness professionals who rolled out these exercises and stretching techniques at companies for their employees.

If you haven’t seen the first several wellness videos in this series, be sure to check them out in order:

  1. Proper Posture
  2. Leg Balance & Wall Pushup
  3. Deadlift
  4. Lunge and Downward Dog on Wall

Be sure to watch the Disclaimer Video before attempting any exercises or stretches demonstrated here. Just like in any gym or any activity, you must be healthy enough to do these exercises and only you and/or a doctor can make that determination. You participate and do these stretches and exercises at your own risk.

How can you best use this safety video to its maximum potential in your toolbox talk or OSHA training? This is how:

  1. Set it up. A question is a fantastic way to grab attention, peak curiosity and make people really want to hear what you have to say next. So here, I’m suggesting that before you show this video or before you personally demonstrate this stretch to your people, that you ask them the following rhetorical question:  Have you ever seen something that looks wicked easy, but after trying it you realize that it is actually a lot harder than it looks? Many people find this particular stretch to fall into that category. Afterwards, let me know what you think. Always endeavor to get your audience thinking and curious to see what you’re about to show them.
  2. Debrief the safety video. When you debrief a video, you want to challenge them to make improvements and to take action in their lives. In this specific wellness video, I’m suggesting following up to your setup question and ask for a show of hands who found this to be harder than it originally looks. Then ask, “What feedback do you have?” Some cautions for this stretch is to ensure that people’s lower backs are flush and pressed against the wall, otherwise, it will be easy and they won’t get the full stretch. Become creative and learn to master the art of Debriefing a video.

Steps to Shoulder Stretch (Scapular Retraction Against Wall) Stretch:
1.) Stand with lower back against wall, feet 1-3 feet away from wall (the further away the easier it is) and knees slightly bent.
2.) Push lower back against wall and maintain that throughout this stretch.
3.) Roll shoulders back and place shoulder-blades against wall (maintain that throughout stretch).
4.) Stand your head tall exactly like in the Correct Posture and place your head against wall (maintain this throughout stretch).
5.) Just maintaining your lower back, should blades and head against the wall simultaneously might be enough of a workout!
6.) Now follow the steps in the video to stretch your shoulders with arms straight out to the sides, with arms bent at 90 degree and with arms up in a “Y” shape.
7.) Hold each stretch from between 10-45 seconds each. (As always, start with what you can and work your way up.)
8.) Repeat 6-8 times.

Until next time,


Spanish OSHA Guy!

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Leave A Reply (3 comments so far)

    4 years ago

    LOOKS GOOD. Will try at gym on Friday.Thanks,

    • spanishOSHAguy
      4 years ago

      Right on!! Thanks for writing. Let me know how it went, ok?

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