Seated Forward Reach
Seated Forward Stretch
About This Pose
Seated Forward Reach is a gentle stretch that targets the upper back, shoulders, and arms while creating space between the shoulder blades. This accessible pose helps relieve tension from rounded shoulder posture and opens the back body. The forward reaching motion encourages protraction of the shoulder blades, stretching the rhomboids and middle trapezius muscles. This pose is particularly beneficial for those who carry tension in the upper back and shoulders.
Step-by-Step Instructions
- 1
Sit tall with arms extended forward
- 2
Interlace fingers and round upper back
- 3
Push palms away from chest
- 4
Drop chin slightly toward chest
- 5
Feel stretch between shoulder blades
- 6
Hold and breathe into the back body
Alignment Cues
- Engage core lightly
- Relax shoulders
Benefits
- Stretches upper back muscles
- Opens space between shoulder blades
- Relieves rounded shoulder tension
- Targets rhomboids and trapezius
- Improves upper body flexibility
- Accessible for all levels
Modifications
- Use a cushion under hips
Variations
- Seated reach variation
Cautions & Contraindications
Cautions
- Avoid rounding excessively
- Keep neck relaxed
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
