Kneeling Backward Reach
Improve flexibility with Kneeling Backward Reach. Stretch your chest, shoulders, and back with this simple, effective exercise.
Muscle Groups
Primary
Secondary
Instructions
Kneeling Backwards Reach
Positioning:
1. Begin on your knees. Your knees should be hip-width apart.
2. Sit back on your heels to create a stable base.
3. Keep your back straight and shoulders relaxed.
Movement:
1. Bring your hands together in front of your chest, in a prayer position.
2. Inhale deeply, then as you exhale, slowly arch your back and reach your arms upwards and backwards.
3. Extend your arms fully, feeling the stretch across your chest and shoulders.
4. Hold this position for 15-30 seconds, breathing normally.
5. Slowly return to the starting position, bringing your arms back to the prayer position in front of you.
6. Repeat the stretch 2-3 times, ensuring to maintain controlled movements throughout.
Tips:
- Keep your core engaged to support your back.
- Avoid overarching your back; focus on the stretch in your arms and chest.
- If you feel any discomfort, ease out of the stretch.