Seated Arm Lift
Upward Reach
About This Pose
Seated Arm Lift is an energizing movement that opens the shoulders and chest while creating length through the entire torso. This accessible stretch wakes up the upper body and encourages deeper breathing by expanding the ribcage. The overhead position stretches the latissimus dorsi and intercostal muscles while building shoulder flexibility. Regular practice improves posture by counteracting the rounded shoulder position common from daily activities and helps maintain healthy shoulder range of motion.
Step-by-Step Instructions
- 1
Sit tall in comfortable seated position
- 2
Inhale and sweep arms out to sides
- 3
Continue lifting arms overhead
- 4
Keep shoulders relaxed away from ears
- 5
Reach actively through fingertips
- 6
Hold for several breaths then release
Alignment Cues
- Arms active
- Spine long
Benefits
- Opens shoulders and chest
- Expands ribcage for deeper breathing
- Counteracts rounded shoulders
- Builds shoulder flexibility
- Energizes the upper body
- Maintains shoulder range of motion
Modifications
- Bend elbows slightly
Variations
- Side stretch option
Cautions & Contraindications
Cautions
- Avoid shrugging shoulders
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
