Seated Shoulder Bind Stretch
Seated Shoulder Bind
About This Pose
Seated Shoulder Bind Stretch targets the posterior shoulder and triceps by bringing one elbow behind the head. This deep stretch addresses the common restriction in overhead arm movement and helps release tension accumulated from desk work and daily activities. Regular practice improves shoulder mobility for reaching, lifting, and yoga poses requiring arms overhead.
Step-by-Step Instructions
- 1
Sit comfortably with spine tall
- 2
Reach your right arm up toward the ceiling
- 3
Bend the elbow, dropping your hand behind your head
- 4
Use your left hand to gently press the right elbow back
- 5
Feel the stretch through the tricep and shoulder
- 6
Keep your head upright, not pushing forward
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep the elbow pointing straight up
- Avoid arching the lower back
- Maintain neutral head position
- Apply gentle pressure—don't force
Benefits
- Deeply stretches the triceps and posterior deltoid
- Improves overhead reaching ability
- Releases chronic shoulder and upper arm tension
- Prepares for poses requiring arms overhead
- Addresses desk-work related tightness
Modifications
- Use strap
Variations
- Single arm version
Cautions & Contraindications
Cautions
- Avoid shoulder strain
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
