Chair Back Overhead Stretch
The chair back overhead stretch is a seated stretch that targets the lats and upper back through an overhead arm raise combined with a lateral lean. It improves thoracic mobility and reduces upper back tension, suitable for office or rehabilitation settings.
How to do it
- Sit tall in a chair with your feet flat on the floor.
- Interlace your fingers and raise your arms overhead, palms facing upward.
- Gently lean to one side to create a lateral stretch along the back and side.
- Hold for 20–30 seconds, then return to center and lean to the opposite side.
- Repeat on each side for the desired number of repetitions.
Form cues
- Sit tall with your feet flat on the floor.
- Interlace your fingers and reach straight upward.
- Keep your shoulders relaxed away from your ears.
- Gently lean to one side without twisting your torso.
Breathing: Inhale to sit tall and reach upward, then exhale smoothly as you gently lean to the side.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the lumbar spine instead of targeting the upper back.
- Holding your breath, which creates body tension and reduces the effectiveness of the stretch.
- Leaning forward instead of strictly to the side, which misses the intended lat and side-body muscles.
Muscles worked
Primary: lats. Secondary: shoulders, traps.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 s hold per side, rest 30 s
Lose weight
2–3 sets × 20–30 s hold per side, rest 30 s
Build muscle
2–3 sets × 20–30 s hold per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder or lower back, ease off and choose a gentler movement.
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
How often should I do this stretch?
You can perform this stretch daily, especially if you spend long hours sitting at a desk or experience upper back tightness.
What if I feel a pinch in my shoulder?
Ease off the overhead reach or reduce the depth of your side lean to find a comfortable range of motion.
Can I do this if I do not have a chair with a backrest?
Yes, any stable chair or even a stool works as long as your feet can rest flat on the floor.