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Chair Upper Body Stretch

BeginnerstretchTier T1

Sit on the edge of a chair and grip the back of it behind you. Straighten your arms and pull your upper body forward with a straight back until you feel a stretch. Hold for twenty to thirty seconds.

Targets: Shoulder

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
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the edge of a chair, gripping the back of it.
  • Set both feet flat on the floor before the pull.
  1. He sits on the front edge of the chair, both hands reaching back to grip the chair back behind him, feet flat on the floor.

    Step 1 of 5

    Sit on the edge of a chair, gripping the back of it.

  2. His arms are now fully straight behind him on the chair back, his trunk upright and his back kept straight over the edge seat.

    Step 2 of 5

    Straighten your arms, keeping your back straight.

  3. He is leaning his upper body forward away from the anchored arms, his straight arms still gripping the chair back and his chest opened as the trunk comes forward.

    Step 3 of 5

    Pull your upper body forward so you feel a stretch.

  4. He has returned upright on the chair edge, the hands still on the chair back behind him and the trunk relaxed tall, the hold completed.

    Step 4 of 5

    Hold for twenty to thirty seconds, then release back upright.

  5. He sits on the front edge of the chair, both hands reaching back to grip the chair back behind him, feet flat on the floor.

    Step 5 of 5

    Sit on the edge of a chair, gripping the back of it.

What you should feel

A stretch felt as the upper body is pulled forward.

Safety Information

Straighten the arms, keep the back straight, pull the upper body forward until the stretch is felt and hold twenty to thirty seconds. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the forward pull against the anchored arms and avoid a backward lean over the chair. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.