Bearly Fit
Seated Overhead Stretch
Also known as: Seated Overhead Reach • Seated Arm Raise Stretch
Sit tall like a cozy bear on a log, then reach your paws up to the treetops. Keep your ribs from flaring and feel a gentle stretch through your shoulders, lats, and sides. Breathe slow and steady, like you are sniffing honey in the air, and grow a little taller each exhale.
Instructions
- Sit upright on a chair or the floor with your spine tall and feet grounded (or legs crossed).
- Relax your shoulders down and back, keeping your neck long.
- Reach both arms overhead, palms facing each other or fingers interlaced.
- Gently extend upward as if lengthening your spine without leaning back.
- Breathe slowly and hold the stretch for 20 to 40 seconds.
- Lower your arms, relax, and repeat 2 to 3 times.
Benefits
- Improves shoulder flexion range of motion
- Stretches lats and upper back to support overhead movement
- Encourages upright posture and spinal elongation
- Can reduce upper-body stiffness from prolonged sitting
Key Points
- Keep ribs down and avoid arching the lower back.
- Reach up and lengthen rather than shrugging the shoulders.
- Maintain a neutral neck; do not crane the chin upward.
- Use slow nasal breathing to reduce tension.
Common Mistakes
- Shrugging shoulders toward the ears
- Overarching the lower back and flaring the ribs
- Holding breath or tensing the neck
- Leaning backward instead of lengthening upward
Muscle Groups
TricepsShouldersLower BackCore
