Seated Overhead Stretch

Seated Overhead Stretch is a flexibility - obliques and lateral torso exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Abdominals
Secondary muscles: Latissimus dorsi, Quadratus lumborum, Intercostals
Exercise type: Flexibility - obliques and lateral torso

Exercise technique

Sit
Bring the soles of your feet together slightly in front of your hips.
Knees
Let your knees fall comfortably outward and keep both hips on the floor.
Support
Place one hand on the floor beside you.
Upper arm
Rest your other hand lightly behind your head.
Side bend
Direct your upper elbow toward the ceiling as you lean toward the supporting hand.
Hold
Open the upper-side ribs and breathe calmly.
Return
Bring your torso upright under control and switch hand positions.

Key technique points

Keep both sitting bones grounded.
Do not pull your head with your hands.
Open your elbow upward.
Do not collapse your chest forward.
Do not press your knees into the floor.
Maintain the side stretch with your breath.

Common mistakes

Lifting the hip

Do not lift the opposite sitting bone as you lean sideways.

Pulling on the neck

Do not bend your neck with the hand behind your head.

Turning forward

Do not change the side stretch by turning your chest toward the floor.

Pressure on the knees

Do not force the butterfly stance deeper.

Hanging on the supporting hand

Do not compress the lower shoulder toward your ear.

Straightening quickly

Do not swing your torso out of the side position.

Frequently asked questions