Overhead Stretch
Spinal LengtheningShoulder MobilitySide Body
Benefits
- Lengthens spine and side body
- Opens chest and shoulders
- Improves breathing capacity
- Energizes upper body
How to do Overhead Stretch
- Begin in Seated Mountain Pose
- Hands rest on thighs
- INHALE: Slowly raise both arms forward and up overhead
- Keep shoulders relaxed, away from ears
- Engage core to support lower back
- Reach fingertips toward ceiling
- EXHALE: Lower arms slowly back to sides
Breathing
- Inhale as arms rise
- Exhale as arms lower
- Synchronize movement with breath
Repetitions: 5-10 times.
Safety notes
Ensure core is engaged to avoid arching lower back
Modifications
Make it easier
- Raise arms only to shoulder height
- Alternate arms instead of both together
- Keep hands on shoulders and lift elbows
Make it more challenging
- Hold arms overhead for 3-5 breaths
- Add gentle side bend at top of movement
Common mistakes to avoid
- Arching lower back excessively
- Shrugging shoulders up to ears
- Holding breath
- Moving too quickly
Exercises to pair with this one
Overhead Stretch sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.