Seated Ballerina
Improve posture & flexibility with the Seated Ballerina! Gentle stretches for chest, back, & shoulders you can do anywhere.
The Seated Ballerina mainly works the traps and shoulders, with help from the triceps and chest. No equipment needed: it uses just your bodyweight.
Seated Ballerina Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Seated Ballerina Variations and Alternatives
How to do the Seated Ballerina
Sit on the floor with your legs crossed (Indian-style) to begin the Seated Ballerina stretch.
Start by reaching your arms out to the sides at shoulder height, palms facing forward, to gently stretch your chest and front shoulders.
In the second movement, pull your elbows back, squeezing your shoulder blades together, to engage the muscles of your upper back, promoting good posture and upper-back flexibility.
For the third movement, bring your arms up over your head, keeping your back straight. Clasp your hands together and reach as high as comfortably possible, stretching your shoulders and triceps.
The final movement involves stretching your arms forward with palms facing up at shoulder height. This will stretch your upper back and rear deltoids further.
Make sure to breathe deeply and evenly as you hold each position, and progressively deepen the stretch with each exhale if possible, without straining or causing discomfort.
---
Seated Ballerina FAQs
What muscles does the Seated Ballerina work?
The Seated Ballerina mainly works the traps and shoulders, with help from the triceps and chest. The main muscles are the trapezius and anterior deltoid.
What equipment do you need for the Seated Ballerina?
None. The Seated Ballerina is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Ballerina go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Ballerina variations and alternatives?
Similar exercises include the Side-Bend Ballerina, Seated Back Squeeze, Seated Behind-Back Raise and Seated Shoulder Cross-Over Stretch.
Training calculators
Work out the numbers behind your training before your next session.