Seated Forward Reach to W Pose
Improve your posture & flexibility! Stretch your back and shoulders with the Seated Forward Reach to W Pose exercise.
The Seated Forward Reach to W Pose mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Seated Forward Reach to W Pose Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Seated Forward Reach to W Pose Variations and Alternatives
How to do the Seated Forward Reach to W Pose
Seated Forward Reach to W Pose Stretching
Positioning
Starting Position: Sit on the floor with your legs crossed or in a kneeling position. Ensure that your back is straight and your shoulders are relaxed.
Hand Position: Extend your arms forward, reaching out in front of you, palms facing down.
Movement Instructions
Forward Reach: Inhale deeply and as you exhale, gently lean forward from your hips, extending your arms out in front of you as far as comfortable. Aim to keep your back straight during this movement.
Hold the Stretch: Hold this position for a few seconds, feeling the stretch in your back and shoulders.
Return to Start: Slowly return to the starting position while inhaling. Bring your arms back towards your body and sit up straight.
Transition to W Pose: Bend your elbows and bring your hands towards your chest while keeping your elbows at shoulder height, forming a "W" shape with your arms.
Hold and Breathe: Hold this W position for a few seconds, focusing on keeping your shoulders relaxed and your chest open.
Repeat: Transition back to the forward reach and then back to the W pose for several repetitions.
Tips
Focus on your breathing throughout the exercise to enhance relaxation.
Do not force any movements; only stretch as far as feels comfortable.
Make sure to keep your core engaged for better stability.
Seated Forward Reach to W Pose FAQs
What muscles does the Seated Forward Reach to W Pose work?
The Seated Forward Reach to W Pose mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Seated Forward Reach to W Pose?
None. The Seated Forward Reach to W Pose is a bodyweight exercise, so you can do it anywhere.
What are some Seated Forward Reach to W Pose variations and alternatives?
Similar exercises include the Bodyweight Standing W Pose, Cobra Pose with Wide Leg, Easy Pose and Kneeling Backward Reach.
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