Seated Arms Up Down Stretch

How to do it

1. Sit upright in your chair with your feet flat on the floor and your core engaged.
2. Raise both arms straight overhead, reaching as high as possible and feeling a full stretch along the sides of your body.
3. Hold the raised position briefly, then slowly lower your arms back down to your sides.
4. At the lowered position, gently press your arms down and slightly behind your hips to feel a stretch through your anterior shoulder.
5. Repeat the upward and downward movement in a fluid, controlled motion for the desired number of repetitions.

Form cues

• ✓Sit tall with your spine elongated.
• ✓Keep your shoulders away from your ears.
• ✓Reach your fingertips toward the ceiling.
• ✓Move in a slow, controlled rhythm.
• ✓Keep your chest open throughout.

Breathing: Inhale as you raise your arms up, and exhale slowly as you lower them down.

Common mistakes

• ✗Shrugging shoulders toward ears: This increases tension in the neck instead of stretching the shoulders.
• ✗Arching the lower back: This places unnecessary strain on your lumbar spine.
• ✗Moving too quickly: Fast movements prevent the muscles from fully relaxing into the stretch.

Muscles worked

Primary: delts. Secondary: traps, triceps.

Suggested sets & reps

Frequently asked questions

Learn the fundamentals

• Lesson 18Warm-Up and Cool-Down
• Lesson 19Mobility, Stretching, and Corrective Movement
• Lesson 23Stress, Eating Behavior, and Body Health

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