Chair Seated Shoulder Stretch
Relieve tension with this simple seated shoulder stretch. Perfect for office breaks and improving flexibility!
The Chair Seated Shoulder Stretch mainly works the shoulders and chest, with help from the traps and back. You'll need: chair.
Required Equipment
Chair Seated Shoulder Stretch Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior)
Chair Seated Shoulder Stretch Variations and Alternatives
How to do the Chair Seated Shoulder Stretch
Sitting Shoulder Stretch on a Chair
1. Positioning:
Sit comfortably on the chair with your back straight and feet flat on the floor, hip-width apart.
Ensure you are in a relaxed position with your shoulders down and away from your ears.
Starting Position:
Rest your hands on your thighs or just above your knees.
Movement:
Inhale deeply and raise both arms slowly overhead.
Keep your arms straight, and your palms can either face each other or you can touch your palms together.
As you stretch your arms up, simultaneously lengthen your spine by sitting tall and engaging your core muscles.
Hold this position for a few seconds while breathing deeply.
Stretch:
You can gently lean to one side to deepen the stretch on the opposite side. For example, if you lean to the right, you will feel a stretch in your left shoulder and side.
Return to the center and repeat the lean on the other side.
Repetition:
Repeat this stretch 2-3 times on each side, holding each stretch for 15-30 seconds.
Finishing:
Slowly lower your arms back to your thighs.
Take a moment to relax and notice any changes in how your shoulders feel.
Tips:
Maintain a relaxed and gentle approach to avoid straining your shoulders.
Keep your movements fluid and controlled.
Chair Seated Shoulder Stretch FAQs
What muscles does the Chair Seated Shoulder Stretch work?
The Chair Seated Shoulder Stretch mainly works the shoulders and chest, with help from the traps and back. The main muscles are the lateral deltoid and pectoralis major.
What equipment do you need for the Chair Seated Shoulder Stretch?
Chair.
What are some Chair Seated Shoulder Stretch variations and alternatives?
Similar exercises include the Shoulder Stretch Version IV, Supported Arm Stretch, Back & Shoulder Stretch and Alternating Bodyweight Seated Shrug.
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