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Seated Ballerina

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Improve posture & flexibility with the Seated Ballerina! Gentle stretches for chest, back, & shoulders you can do anywhere.

Ms. Grey Smith
Ms. Grey Smith
@JustHer_grayTho

Muscle Groups

Primary

Secondary

Instructions

1. Sit on the floor with your legs crossed (Indian-style) to begin the Seated Ballerina stretch.

2. Start by reaching your arms out to the sides at shoulder height, palms facing forward, to gently stretch your chest and front shoulders.

3. In the second movement, pull your elbows back, squeezing your shoulder blades together, to engage the muscles of your upper back, promoting good posture and upper-back flexibility.

4. For the third movement, bring your arms up over your head, keeping your back straight. Clasp your hands together and reach as high as comfortably possible, stretching your shoulders and triceps.

5. The final movement involves stretching your arms forward with palms facing up at shoulder height. This will stretch your upper back and rear deltoids further.

Make sure to breathe deeply and evenly as you hold each position, and progressively deepen the stretch with each exhale if possible, without straining or causing discomfort.

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