Seated Overhead Arms Stretch
The seated overhead arms stretch is a bodyweight stretching exercise targeting the deltoids, performed while seated. It involves raising both arms overhead and reaching upward to stretch the shoulders, triceps, and trapezius while promoting upper body mobility and spinal lengthening.
How to do it
- Sit upright in your chair with your feet flat on the floor and your core engaged.
- Raise both arms straight overhead with your palms facing each other and your fingers extended.
- Reach as high as possible, feeling a full stretch through your arms, shoulders, and the sides of your torso.
- Hold the stretched position for 20-30 seconds, breathing deeply and lengthening your spine with each inhale.
- Slowly lower your arms back to your sides and repeat for the desired number of repetitions.
Form cues
- Sit tall with a neutral spine
- Reach fingers toward the ceiling
- Keep your shoulders away from ears
- Keep your ribcage from flaring
- Breathe deeply into your side ribs
Breathing: Inhale to lengthen your spine, exhale to reach slightly higher and deepen the stretch.
Common mistakes
- Shrugging shoulders toward ears: this reduces the effectiveness of the stretch and adds neck tension.
- Arching the lower back: this shifts the focus away from the shoulders and can strain your lumbar spine.
- Holding your breath: this prevents your muscles from relaxing and limits the depth of the stretch.
Muscles worked
Primary: delts. Secondary: traps, triceps.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, 30s rest
Lose weight
2 sets x 30 seconds, 30s rest
Build muscle
2 sets x 30 seconds, 30s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or neck, ease off or choose a gentler movement.
- If you have a history of shoulder injuries, check with a professional before starting this routine.
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
Should I feel this in my lower back?
You should feel a gentle lengthening, but no sharp pain. If you feel pinching, focus on keeping your core engaged to stabilize your spine.
How often can I do this?
You can perform this stretch multiple times throughout the day, especially if you spend long hours sitting at a desk.
What if I cannot reach my arms fully overhead?
Reach as high as is comfortable for you. Over time, your range of motion will naturally improve with consistency.