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Appears in642 Workouts*

Chair Seated W Pose

Improve posture & flexibility. Chair Seated W Pose stretches your upper back & shoulders. Perfect for desk workers!

Instructions

Sitting W Pose on a Chair

1. Positioning:

  • Sit on the edge of the chair with your back straight and feet flat on the floor, about hip-width apart.

  • Keep your knees bent at a 90-degree angle.

  1. Starting Position:

    • Extend your arms out to the sides at shoulder height, keeping your elbows slightly bent.

    • Your palms should face forward. This is your starting position.

  2. Movement:

    • Slowly bring your arms back, bending your elbows and keeping them at shoulder level.

    • Aim to form a "W" shape with your arms, bringing your shoulder blades together as you do this.

    • Hold the position for a few seconds, feeling the stretch in your shoulders and upper back.

  3. Return:

    • Gradually return your arms to the starting position, extending them out to the sides again.

  4. Repetitions:

    • Repeat this movement for 8-12 repetitions, focusing on maintaining good posture throughout.

Tips:

  • Keep your neck relaxed and avoid hunching your shoulders.

  • Breathe deeply throughout the exercise, exhaling as you bring your arms back and inhaling as you return to the starting position.