Seated Open Wing
Improve posture & release tension with the Seated Open Wing! Gently stretch your chest & shoulders for better mobility.
The Seated Open Wing mainly works the back, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Seated Open Wing Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Seated Open Wing Variations and Alternatives
How to do the Seated Open Wing
Starting Position:
Sit on the floor with your legs crossed comfortably or extend them straight in front of you, depending on what feels best for your flexibility.
Keep your back straight, and ensure your shoulders are relaxed.
Hand Position:
Place your hands on your lower back, with fingers pointing downward or resting against your hips. This helps stabilize your position.
Movement:
Gently pull your shoulders back and down, engaging your back muscles.
As you pull your shoulders back, try to bring your shoulder blades together as if you're pinching a pencil between them.
Maintain this position for a few seconds, feeling the stretch across your chest and shoulders.
Breathing:
Inhale deeply as you expand your chest and hold the position.
Exhale slowly while releasing the tension in your shoulders.
Repetitions:
Repeat the movement for 5-10 times, taking a moment to relax your shoulders in between each repetition.
Cooldown:
After completing your repetitions, take a moment to sit quietly, allowing your body to relax and your breath to return to normal.
Tips for Beginners:
Focus on your posture to avoid any strain on your back.
If you feel any discomfort in your shoulders or lower back, ease the stretch and consult a professional if needed.
This exercise is great for improving shoulder mobility and releasing tension in the upper back.
Seated Open Wing FAQs
What muscles does the Seated Open Wing work?
The Seated Open Wing mainly works the back, with help from the shoulders and traps. The main muscles are the rhomboids and latissimus dorsi.
What equipment do you need for the Seated Open Wing?
None. The Seated Open Wing is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Open Wing go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Open Wing variations and alternatives?
Similar exercises include the Kneeling Backward Reach, Alternating Seated Arm Back & Archer Rotation, Seated Back Press and Seated Shift Back.
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