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Seated Overhead Stretch

BeginnerstretchTier T1

Sit with the soles of your feet together. Put one hand on the floor beside you and the other behind your head. Lift that elbow toward the ceiling as you lean your torso to the other side, then switch.

Targets: Spine Chain (Full Spine)

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

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit up straight on an exercise mat.
  • Touch the soles of your feet together six to eight inches in front of your hips.
  1. He sits upright on the mat, the soles of his feet pressed together six to eight inches in front of his hips and the knees fallen open to the sides.

    Step 1 of 5

    Sit up straight on the mat with the soles of your feet together six to eight inches in front of your hips.

  2. His left hand is planted on the mat beside his hip while his right hand rests behind his head, the right elbow opened out to the side.

    Step 2 of 5

    Place one hand on the floor beside you and your other hand behind your head.

  3. His trunk is inclined to the left over the planted hand while his right elbow lifts toward the ceiling, the side of his trunk opened in a lateral curve.

    Step 3 of 5

    Lift your elbow to the ceiling as you incline your torso to the other side.

  4. He has returned to upright on the mat, the soles still together and the arms relaxing back, the first-side hold complete.

    Step 4 of 5

    Hold for ten to twenty seconds, then switch sides.

  5. He sits upright on the mat, the soles of his feet pressed together six to eight inches in front of his hips and the knees fallen open to the sides.

    Step 5 of 5

    Sit up straight on the mat with the soles of your feet together six to eight inches in front of your hips.

Safety Information

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 incline away from the raised elbow and avoid a forward fold or twist. 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.