Alternating Chair Seated Grab
Improve mobility with the Alternating Chair Seated Grab! A simple seated exercise to stretch your shoulders and chest.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Sit on the edge of a sturdy chair with your feet flat on the floor. Your knees should be bent at about a 90-degree angle.
Keep your back straight and your shoulders relaxed.
Hand Position:
Raise both arms to shoulder height, bending your elbows so your hands are positioned near your chest.
Your palms should be facing forward.
Movement:
As you inhale, extend your arms straight out in front of you, keeping them at shoulder height.
Your palms should continue to face forward throughout the movement.
Hold this position for a moment, feeling the stretch in your shoulders and chest.
Return to Starting Position:
Exhale and slowly bring your arms back to the starting position (bent at the elbows near your chest).
Repetitions:
Repeat this movement 10 to 15 times, depending on your comfort level.
Tips:
Keep your movements slow and controlled to avoid straining your shoulders.
Focus on your breathing: inhale as you extend your arms and exhale as you pull them back in.
Adjust the speed and number of repetitions to suit your fitness level.
Cool Down:
After completing your sets, take a moment to relax in your seated position, allowing your shoulders to ease back into a neutral position.