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Exercise handout — move better, feel better.
Prayer Stretch on Chair
Kneel and rest your arms on a chair to stretch your lats and thoracic spine. Opens up the whole upper back.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
chair
Home Options
- chair
No equipment? Try: Coffee table, Couch, Bed edge
Dosage
2
Sets
45 sec
Reps / Time
30 sec
Rest
hold position
Tempo
Step-by-Step Guide
Set up
- Kneel in front of a stable chair
- Place your elbows on the chair seat, shoulder width apart
- Palms together or facing up
- Start with hips over knees
Step 1 of 5
Slowly sit your hips back toward your heels
Step 2 of 5
Let your chest sink down between your arms
Step 3 of 5
Feel the stretch in your lats and mid-back
Step 4 of 5
Hold and breathe deeply
Step 5 of 5
Return slowly to starting position
Breathing
- Breathe deeply into back ribs
- Exhale and sink deeper
Form Cues
- Sink chest toward floor
- Keep elbows on chair
- Breathe into back ribs
- Relax your neck
Common Mistakes to Avoid
- Elbows sliding forward
- Not sitting back far enough
- Holding breath
- Tensing shoulders
Safety Information
Avoid if kneeling is painful. Use a cushion under knees if needed.
Progressions
Use a lower surface or add rotation (one arm at a time)
Regressions
Use a higher surface or don't sit back as far
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.