Seated Overhead 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

1. Sit upright on a chair or the floor with your spine tall and feet grounded (or legs crossed).
2. Relax your shoulders down and back, keeping your neck long.
3. Reach both arms overhead, palms facing each other or fingers interlaced.
4. Gently extend upward as if lengthening your spine without leaning back.
5. Breathe slowly and hold the stretch for 20 to 40 seconds.
6. 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