Overhead Reach Stretch

The overhead reach stretch is a simple exercise that helps stretch the muscles in the shoulders, upper back and waist. This stretch is effective for improving flexibility in the upper body, releasing tension, and improving posture, especially after long periods of seated work.

Correct execution and technique

How to perform the overhead reach stretch correctly:

  1. Stand with your feet hip-width apart , and keep your back straight.
  2. Raise both arms above your head , intertwine your fingers, and turn your palms upwards.
  3. Stretch your arms up towards the ceiling and lengthen your upper body.
  4. Lean gently to the right to reinforce the stretch on the left side, hold for 10-15 seconds, then switch to the left side.
  5. Hold the position for 20-30 seconds while breathing deeply and evenly.

Common errors

Avoid these mistakes when performing the overhead reach stretch:

  • Excessive sway in the lower back: Activate the core muscles to keep the back straight and avoid overloading.
  • Tension in the shoulders: Keep your shoulders relaxed as you stretch your arms upwards.
  • Too fast movement: Move slowly to avoid injury and get the most out of the stretch.

Modifications and variants

If you have limited flexibility or balance, you can try these variations:

  • Seated overhead reach: Perform the stretch while sitting for better stability and control.
  • Wall support: Stand with your back against a wall for extra support during the stretch.

Video demonstration

Here is a video demonstrating the overhead reach stretch:

Number of repetitions and sets

Hold the stretch for 20-30 seconds and repeat 2-3 times. Include this stretch in your daily routine to maintain upper body flexibility and loosen up after sedentary work.

Breathing technique

Breathe deeply to get the most out of the stretch:

  • Inhale as you raise your arms above your head and lengthen your back.
  • Exhale slowly as you reach for the ceiling or to the sides, and relax your upper body.
  • Continue with calm and even breathing to improve relaxation and flexibility.
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