Seated Overhead Stretch On A Chair

Muscles worked

Setup

1. Sit upright on a stable chair with your feet flat on the floor, hip-width apart.
2. Engage your core slightly to maintain a neutral spine and avoid slouching.
3. Rest your hands comfortably on your thighs with your gaze forward.

How to do it

1. Inhale deeply as you raise both arms directly overhead, reaching your fingertips toward the ceiling.
2. Interlace your fingers with palms facing upward, or keep your hands parallel if shoulder mobility is limited.
3. Exhale as you gently reach higher, feeling the stretch through your ribs, armpits, and triceps.
4. Hold the peak stretch for 20-30 seconds while maintaining slow, controlled diaphragmatic breathing.

Form checklist

• Keep your shoulders depressed (down and away from your ears) even as you reach up.
• Avoid arching your lower back; keep your ribcage tucked toward your pelvis.
• Maintain a neutral neck position without jutting your chin forward.
• Keep your weight evenly distributed across both sit-bones.

Pro tips

• Think about 'growing tall' through the crown of your head to maximize spinal decompression.
• To increase triceps engagement, bend your elbows slightly and reach your interlaced palms toward the wall behind you.

Make it harder

• Incorporate a gentle lateral lean to one side while reaching up to deepen the stretch in the obliques and lats.
• Hold a small towel or yoga strap between your hands to create outward tension, further activating the posterior deltoids.

Frequently asked

What muscles does the seated overhead stretch on a chair work?

The seated overhead stretch on a chair primarily targets the deltoids, lats, and triceps, and also works the abs, obliques, and rhomboids as secondary muscles.

What equipment do you need for the seated overhead stretch on a chair?

The seated overhead stretch on a chair requires no equipment — just your body weight.

Is the seated overhead stretch on a chair good for beginners?

Yes. The seated overhead stretch on a chair is a beginner-friendly movement and a strong foundation to build on.

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