Sitting Overhead Stretch on a Chair
Positioning
1. Sit on the Chair: Start by sitting comfortably on the chair with your feet flat on the ground, shoulder-width apart. Your back should be straight, and you should be sitting all the way back in the chair.
2. Hand Placement: Rest your hands on your thighs, palms facing down.
Movement
1. Inhale and Raise One Arm: Take a deep breath in. As you inhale, lift your right arm straight up towards the ceiling, reaching as high as possible.
2. Lean to the Side: While keeping your arm extended, lean your upper body to the left side. You should feel a stretch along your right side.
3. Hold the Stretch: Maintain this position for 15-30 seconds, breathing deeply. Focus on relaxing into the stretch.
4. Return to Center: Slowly bring your right arm down and return to the starting seated position.
5. Repeat on the Other Side: Now, repeat the same steps with your left arm, raising it up and leaning your upper body to the right side. Hold again for 15-30 seconds.
6. Finish: Return to the center and take a moment to breathe deeply, relaxing your shoulders.
Tips
- Avoid forcing the stretch; go only as far as comfortable.
- Keep your movements slow and controlled to prevent injury.
