Demo & instructions
Seated Upper-Back Reach
Also known as: Rounded Back Reach, Seated Rhomboid Stretch
Instructions
Sitting with the arms reaching far forward and the upper back rounded, you let the shoulder blades slide apart. It eases the muscles between the shoulder blades after rowing and long days hunched at a screen.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Sit on a chair or cross-legged on the floor.
- 2Interlace the fingers and turn the palms away from you.
Execution
- 1Reach the arms straight forward at shoulder height and round the upper back.
- 2Drop the chin and push the hands away as if pulling the shoulder blades apart.
- 3Hold, then release and sit tall.
Breathing
Slow breaths, feeling the back of the ribs expand as you inhale.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
