Chair Upper Body Stretch
Chair Upper Body Stretch is a flexibility – chest and anterior shoulders exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Biceps brachii, Pectoralis major
- Exercise type
- Flexibility – chest and anterior shoulders
Exercise technique
- Chair
Sit on the front edge of a chair with a sturdy back that will not tip.
- Feet
Plant both feet hip-width apart.
- Grip
Hold a comfortably reachable part of the backrest behind you.
- Arms
Gently straighten your elbows and support yourself without bending your wrists.
- Opening
Move your torso slightly forward to open your chest.
- Pelvis
Keep your sitting bones on the seat without excessively arching your lower back.
- Release
Move your torso back, reduce tension in your hands, then release the backrest.
Key technique points
- Check that the backrest is sturdy.
- Choose a grip height suited to your shoulders.
- Do not force your arms backward and upward.
- Reach your breastbone forward.
- Keep your neck long.
- Reduce tension before releasing your hands.
Common mistakes
Tipping the chair
Do not hang your weight from the backrest and lift the front chair legs.
Arching the lower back
Do not substitute a lower-back arch for opening the chest.
Gripping too high
Do not choose a grip above your shoulders’ comfortable range.
Forcing the elbows
Do not lock your arms backward and load the joints.
Jutting the head
Do not thrust your chin forward with your torso.
Releasing suddenly
Do not remove both hands while tension remains.
Frequently asked questions
Chair Upper Body Stretch: why is “Tipping the chair” a mistake?
Do not hang your weight from the backrest and lift the front chair legs.
Chair Upper Body Stretch: why is “Arching the lower back” a mistake?
Do not substitute a lower-back arch for opening the chest.
Chair Upper Body Stretch: why is “Gripping too high” a mistake?
Do not choose a grip above your shoulders’ comfortable range.
Chair Upper Body Stretch: why is “Forcing the elbows” a mistake?
Do not lock your arms backward and load the joints.
Chair Upper Body Stretch: why is “Jutting the head” a mistake?
Do not thrust your chin forward with your torso.
Chair Upper Body Stretch: why is “Releasing suddenly” a mistake?
Do not remove both hands while tension remains.
What should I focus on when doing Chair Upper Body Stretch?
Check that the backrest is sturdy. Choose a grip height suited to your shoulders. Do not force your arms backward and upward. Reach your breastbone forward. Keep your neck long. Reduce tension before releasing your hands.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.