Seated Self Hug
The seated self hug is a bodyweight stretching exercise targeting the rhomboids, performed while seated. It involves wrapping the arms across the chest in a self-embrace to stretch the upper back muscles, improve thoracic mobility, and relieve tension between the shoulder blades.
How to do it
- Sit upright in your chair with your feet flat on the floor and your back straight.
- Wrap both arms across your chest, placing each hand on the opposite shoulder as if hugging yourself.
- Gently pull your arms inward, rounding your upper back and feeling a stretch between your shoulder blades.
- Hold the hugged position for 20-30 seconds, breathing deeply and allowing your upper back to relax.
- Release your arms and return to the starting position. Repeat for the desired number of repetitions.
Form cues
- sit tall before hugging
- reach hands toward opposite shoulder blades
- round your upper back gently
- keep your neck relaxed
- breathe into your back
Breathing: Take slow, deep breaths, focusing on expanding the space between your shoulder blades as you inhale.
Common mistakes
- pulling too hard, which can cause strain
- hunching the lower back instead of the upper back, which reduces the targeted stretch
- holding your breath, which prevents muscles from relaxing
Muscles worked
Primary: rhomboids. Secondary: delts, traps.
Suggested sets & reps
Get fitter
2-3 sets x 30 seconds, rest 30s
Lose weight
2-3 sets x 30 seconds, rest 30s
Build muscle
2-3 sets x 30 seconds, rest 30s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or spine, ease off or stop the movement.
- If you have a history of shoulder injuries, consult with a professional before starting.
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 can I do this stretch?
You can perform this stretch several times throughout the day, especially if you spend long periods sitting at a desk.
Should I feel pain during the stretch?
No, you should only feel a gentle tension or mild stretch. If you feel any sharp or pinching pain, stop immediately.
Can I do this standing up?
Yes, this stretch is just as effective while standing, provided you maintain a stable posture.