Stiff back? Low on energy? Try this:
Seated Full Body Stretch
The seated overhead reach is a simple full-body reset for desk workers. Reaching up lengthens through the back muscles (lats) and rib cage. If you gently reach back, you'll also feel a front-body lengthening through the abdominal muscles. Flipping the palms overhead can add a mild stretch to the forearm flexors and fingers.
Key Body Areas:
Upper Back
Forearms
Wrists
Abdominals
How to Do Seated Full Body Stretch:
- Sit tall at your desk with your feet flat on the floor, maintaining a neutral spine.
- Inhale deeply as you reach both arms straight up overhead toward the ceiling.
- If comfortable, interlace your fingers overhead and turn your palms toward the ceiling.
- Reach up and slightly back to create length through your rib cage and waist, without arching hard through the lower back.
- Hold for 15-20 seconds, breathing slowly.
- Exhale as you slowly lower your arms back down.
Modifications for Seated Full Body Stretch:
- decreaseIf shoulders don't tolerate overhead range, angle the arms slightly forward or reach one arm at a time.
- alternativeIf palms-up aggravates your wrists, keep palms facing in or forward and simply reach through the fingertips.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Latissimus Dorsi • Forearm Flexors • Rectus Abdominis • Intercostals
