Smart Workout Diary

Overhead Stretch

The overhead stretch is a gentle standing stretch in which the arms reach overhead to lengthen the shoulders, upper back, sides of the torso, and trunk. It supports shoulder mobility, posture awareness, and relaxation after periods of sitting or training.

Demonstration

Overhead Stretch — demonstration 1
Overhead Stretch — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart and your weight distributed evenly through both feet.
  2. Gently brace your abdomen and keep your ribs stacked over your pelvis without arching your lower back.
  3. Raise both arms overhead, keeping the shoulders relaxed away from the ears; bring the hands together only if this is comfortable.
  4. Reach upward smoothly while breathing slowly, feeling a gentle lengthening through the shoulders, upper back, and sides of the torso.
  5. Hold without bouncing, then lower the arms slowly. Stop or reduce the range if you feel pain, pinching, or dizziness.
Muscle Group
Shoulders
Other Muscle Groups
Upper Back, Obliques
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the ribs down: Reaching overhead should come from the shoulders and upper back, not an exaggerated lower-back arch.
  2. Use a comfortable range: Keep the arms slightly apart if bringing the hands together causes shoulder discomfort.
  3. Breathe steadily: Avoid holding your breath; use slow breaths to help relax into the stretch.
  4. Avoid bouncing: Use a still, gentle hold rather than forcing extra range.
Exercise library