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Shoulders · Beginner

Chair Upper Body Stretch

Controlled flexibility drill to improve comfortable range of motion.

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Chair Upper Body Stretch demonstration

Exercise overview

Training details

ShouldersLatsUpper Back

Equipment

Chair

Sets × time

2 × 30 sec

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall near the front of a stable chair with both feet flat and your pelvis level.
  2. 02Interlace your fingers, turn your palms upward, and straighten your elbows.
  3. 03Reach both arms overhead while lengthening through your upper back and shoulders.
  4. 04Keep your ribs stacked over your pelvis instead of arching your lower back for extra range.
  5. 05Hold with steady breathing, then lower your arms and release your hands slowly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationUpward Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChest & Shoulder Standing StretchComparable substituteOverhead StretchComparable substituteArm Circles Forward & Backward

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