Exercise guide
Chair Upper Body Stretch
The Chair Upper Body Stretch uses the back of a chair as a hand support while the torso moves forward. The position may be felt through the shoulders, chest, and biceps. Straightening the arms increases the stretch across the front of the upper body.
Training context
Setup cues for the Chair Upper Body Stretch
Use a sturdy chair that cannot roll, slide, or tip backward as you pull against it. Sit close enough that the hands can grip the chair without forcing the shoulders behind the body.
The movement should remain gentle. A smaller forward shift is preferable to allowing the shoulders to be pulled into an uncomfortable position.
Technique overview
Keep the chair from moving
Sit near the edge of the chair and grip its back securely. Straighten the arms gradually and move the torso forward while keeping the spine controlled. Hold a mild stretch for 20 to 30 seconds, then bend the elbows before releasing the grip. Stop immediately if the chair shifts.
Treat this as an overview and use a range, pace, and setup you can control.