Chair Back Hand Raise Up Stretch
The chair back hand raise up stretch is a seated bodyweight exercise that stretches the lats and upper back by reaching the arms overhead. It gently decompresses the spine and improves shoulder mobility, making it ideal as a recovery or mobility exercise.
How to do it
- Sit upright in a chair with your feet flat on the floor.
- Extend both arms straight overhead, reaching toward the ceiling.
- Lengthen through your spine as you reach, allowing a gentle stretch through the sides and back.
- Hold the position for 20–30 seconds.
- Lower your arms and repeat as needed.
Form cues
- Sit tall with your feet flat on the floor.
- Reach both arms straight up toward the ceiling.
- Lengthen through your spine as you reach.
- Breathe smoothly and hold for 20 to 30 seconds.
Breathing: Inhale deeply to prepare, then exhale slowly as you reach overhead, keeping your breath steady throughout the hold.
Common mistakes
- Holding your breath - keeps tension in the upper body and reduces the relaxing effect of the stretch.
- Shrugging your shoulders up toward your ears - limits the stretch in your lats and strains your neck.
- Arching your lower back excessively - shifts the focus away from your upper back and spine.
Muscles worked
Primary: lats. Secondary: traps, shoulders.
Suggested sets & reps
Get fitter
2-3 holds of 20-30 seconds, rest 30 seconds between sets
Lose weight
2-3 holds of 20-30 seconds, rest 30 seconds between sets
Build muscle
2-3 holds of 20-30 seconds, rest 30 seconds between sets
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have an existing shoulder or neck injury, ease off or check with a professional before trying this stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this stretch every day?
Yes, gentle mobility and stretching exercises like this can be performed daily to help relieve upper body tension.
What if my shoulders are too tight to reach straight up?
Only reach as high as is comfortable without pain. Over time and with consistent practice, your shoulder mobility will gradually improve.
Should I feel any pain during this stretch?
You should only feel a gentle pulling sensation in your back and shoulders. Stop immediately if you experience any sharp pain.