SeatedBeginner
Seated Arm Stretch
Seated Arm Stretch
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About This Pose
Seated Arm Stretch is a simple yet effective pose that lengthens the arms, shoulders, and upper back while maintaining proper spinal alignment. This accessible stretch opens the chest and improves posture by counteracting rounded shoulder patterns. The extended arm position stretches the latissimus dorsi and posterior deltoids. Regular practice maintains shoulder flexibility, improves posture, and creates a sense of openness in the upper body.
Step-by-Step Instructions
- 1
Sit tall with spine lengthened
- 2
Extend both arms forward at shoulder height
- 3
Reach actively through fingertips
- 4
Keep shoulders down and relaxed
- 5
Hold and breathe steadily
- 6
Relax and repeat as needed
Alignment Cues
- Extend arms fully with energy
- Keep shoulders relaxed down
- Engage core for stability
- Breathe into chest expansion
Benefits
- Lengthens arms and shoulders
- Improves posture significantly
- Opens chest effectively
- Counteracts rounded shoulders
- Maintains shoulder flexibility
- Creates upper body openness
Modifications
- Bend elbows
Variations
- Gentle arm reach
Cautions & Contraindications
Cautions
- Avoid locking elbows
Avoid this pose if you have:
- Shoulder pain
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
20 seconds
Tags
seatedarmsstretch
Equipment
yoga mat
