Chair Back Stretch - Hand Behind Back
The chair back stretch with hands behind back is a seated bodyweight stretch that opens the chest and stretches the lats and shoulders. By clasping the hands behind the back and drawing the shoulder blades together, this exercise counteracts rounded posture and improves thoracic extension.
How to do it
- Sit upright in a chair and place both hands behind your back, interlacing your fingers.
- Gently draw your shoulders back and squeeze your shoulder blades together.
- Lift your chest and hold the position for 20–30 seconds.
- Release the hands and relax before repeating.
- Perform for the desired number of repetitions.
Form cues
- Sit upright tall in your chair
- Interlace your fingers behind your back
- Draw your shoulders back and down
- Lift your chest gently toward the ceiling
- Breathe smoothly and hold the stretch
Breathing: Inhale deeply as you sit tall, and exhale slowly as you gently draw your shoulder blades together.
Common mistakes
- Slumping the lower back, which reduces the chest-opening benefit
- Shrugging the shoulders up toward the ears, which creates unnecessary neck tension
- Pulling too forcefully with the hands, which can strain the shoulder joints
Muscles worked
Primary: lats. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds hold, rest 30 s
Lose weight
2–3 sets × 30 seconds hold, rest 30 s
Build muscle
2–3 sets × 30 seconds hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have shoulder discomfort, ease off and reduce the range of motion.
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 counteract poor posture.
What if I cannot interlace my fingers behind my back?
You can simply reach back and hold onto the sides of the chair seat or use a small strap between your hands.
Should this stretch feel painful?
No, you should feel a mild, comfortable pull across your chest and shoulders, never sharp or pinching pain.