How to do it
Anchor your sit bones firmly into the chair seat throughout the hold.
- 1
Sit on a chair with your feet flat on the ground.
- 2
Extend your arms straight in front of you at shoulder height.
- 3
Draw your shoulder blades down and back, retracting them as you stretch.
- 4
Hold the position for 15-30 seconds, then release.
- 5
Repeat the stretch 2-3 times, focusing on the retraction of the shoulder blades.
Expert tip
Ensure you're seated comfortably with a straight back to avoid compensating with your lower back during the stretch.
Common mistakes
- ✕Dropping arms below shoulder height
- ✕Shrugging shoulders toward the ears