SeatedBeginner
Seated Overhead Elbow Stretch
Seated Triceps Stretch
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About This Pose
Seated Overhead Elbow Stretch provides a comprehensive triceps and lateral body stretch by extending the arm overhead and bending at the elbow. This pose opens the side body, stretches the latissimus dorsi, and improves shoulder flexibility. It's particularly beneficial for athletes, desk workers, and anyone seeking to improve upper body mobility.
Step-by-Step Instructions
- 1
Sit tall in a comfortable cross-legged position
- 2
Reach your right arm up and bend the elbow behind your head
- 3
Grasp your right elbow with your left hand
- 4
Gently pull the elbow toward the left
- 5
Option to add a side bend for deeper stretch
- 6
Breathe into the right side body
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep both sitting bones grounded
- Lengthen through the crown of the head
- Relax the shoulders away from ears
- Breathe into the stretching side
Benefits
- Stretches the triceps, lats, and intercostal muscles
- Opens the side body and rib cage
- Improves breathing capacity through ribcage expansion
- Releases tension from the upper back and shoulders
- Enhances overhead arm mobility
Modifications
- Use strap
Variations
- Single arm stretch
Cautions & Contraindications
Cautions
- Avoid forcing elbow
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
arms
Suggested Hold
30 seconds
Tags
seatedshouldersarms
Equipment
yoga mat
