10 Total-Body Stretches You Can Do from a Chair

Loosen up tight muscles, ease back pain, and improve joint mobility, without even standing up.

The best stretches are ones you can do whenever, wherever — including from the comfort of a couch or chair.  

If you have trouble getting down on the floor and back up off of it, popular stretches like the runner's lunge, reclining hamstring pull, or child's pose aren't always an option. But even if they are, incorporating some seated stretches into your daily routine is a great way to maintain your flexibility and mobility.

“The body is like a car,” says Pete McCall, C.S.C.S., a certified personal trainer and author of Smarter Workouts: The Science of Exercise Made Simple. “If a car is not driven and is left in the backyard, it will eventually rust and fall apart. But if driven regularly and maintained properly, it can operate at a high level of performance for many years.”   

Think of mobility exercises like an oil change. "They're required preventative maintenance for your body, because they could help you achieve years of optimal physical performance," McCall says. In other words, they'll help you keep doing things like getting up off the floor, taking the stairs, playing with your grandkids, going on hikes and walks, and carrying grocery bags with ease.

To add some mobility training to your day, try the 10 simple moves below. You can do them all while seated to stretch your body from head to toe.

How to Do These Seated Stretches 

To start, do each stretch once and see how your body feels. Once you know which stretches feel best for you (remember, everyone is different), incorporate those poses into your weekly routine. If they all feel good, do each stretch in order for an effective full-body mobility session.

Seated Stretch #1: Ear-to-Shoulder 

Do 2 or 3 holds per side, 15 seconds each  

Let go of neck and shoulder tension with this simple movement. For the greatest muscle relaxation, breathe deeply throughout.

How to do it: Sit tall in a chair with your feet flat on the floor. Let your arms hang at your sides with your shoulders down and relaxed. Without rotating your head, drop one ear toward that side’s shoulder. Go as far as you can without straining or lifting your shoulder. 

If it's comfortable, deepen the stretch by using your hand to gently pull your head down. Hold for 15 seconds, taking slow, deep breaths. Switch sides and repeat. Do two or three 15-second holds on each side.

Seated Stretch #2: Chin-to-Chest 

Do 2 or 3 holds, 15 seconds each  

The key to the chin-to-chest move is being gentle. Listen to your body and resist any urges to yank on your neck.

How to do it: Sit tall in a chair with your feet flat on the floor. Lace your fingers behind your head, then gently pull through your arms as you lower your chin toward your chest. Hold for 15 seconds, taking slow, deep breaths. Do two or three 15-second holds total. 

Seated Stretch #3: Active Shoulder Roll 

Do 2 or 3 rolls in each direction 

You've likely rolled your shoulders before, but not like this. Focus on actively squeezing your muscles to rotate through their full range of motion.

How to do it: Sit tall in a chair with your feet flat on the floor. Let your arms hang at your sides. Squeeze your chest to press your shoulders forward, then raise your shoulders up toward your ears. Next, squeeze your upper back to pinch your shoulder blades together, then pull your shoulders down to finish the circle. Repeat, this time moving in the opposite direction. Do two or three slow shoulder rolls in each direction.  

Seated Stretch #4: Rounded Back 

Do 2 or 3 holds, 15 seconds each 

If you're a fan of cat pose in yoga, you'll love this back stretch. Focus on not just rounding your upper back, but also tucking your tailbone on the chair's seat to get your lower back involved.

How to do it: Sit tall in a chair with your feet flat on the floor. Lean slightly forward to place your hands on your knees with arms extended. From there, press down on your knees to round your back, bringing your chin toward your chest as you do. Tuck your tailbone slightly, imagining that you’re forming the letter C with your upper body. Hold for 15 seconds, taking slow, deep breaths, and then release. Do two or three 15-second holds total.  

Seated Stretch #5: Cross-Chest 

Do 2 or 3 holds per side, 15 seconds each  

This stretch is great for releasing tension through the shoulders and upper back - perfect for those who hover over a book, phone, or computer while seated. It's okay if your arm doesn't make it all the way across your chest. Stick with a range of motion that feels good to you.

How to do it: Sit tall in a chair with your feet flat on the floor. Cross one arm in front of your chest and place your opposite hand on your upper (crossed) arm for support. If it feels good, you can gently apply pressure to your arm to increase the stretch. Hold for 15 seconds, then switch sides and repeat. Do two or three 15-second holds per side. 

Seated Stretch #6: Overhead Triceps 

Do 2 or 3 holds per side, 15 seconds each  

You might be surprised by how much tension you're holding in the backs of your arms. Don't worry; this move will stretch them out. To keep your back happy, make sure you sit up tall throughout the stretch. Don't let your lower back arch.

How to do it: Sit tall in a chair with your feet flat on the floor. Raise one arm overhead and bend your elbow to lower your palm between your shoulder blades, as far as you comfortably can. Place your opposite hand on your raised elbow for support. If it feels good, you can gently press on your elbow to increase the stretch. Hold for 15 seconds, then switch sides and repeat. Do two or three 15-second holds per side.  

Seated Stretch #7: Behind-the-Back 

Do 2 or 3 holds per side, 15 seconds each 

This simple movement is more effective than it looks. When you do it gently and consistently, it helps maintain and improve your shoulder mobility.

How to do it: Sit tall in a chair with your feet flat on the floor. Let both arms hang down at your sides. Keeping your shoulders back and down away from your ears, place the back of one hand on the small of your back. Hold for 15 seconds, then switch sides and repeat. Do two or three 15-second holds per side. 

Seated Stretch #8: Spinal Twist 

Do 2 or 3 holds per side, 15 seconds each 

Our spines are meant to move in all directions, but this kind of rotation is one we often miss. The gentle twist helps improve your spinal mobility and release hard-to-reach back muscles.

How to do it: Sit tall in a chair with your feet flat on the floor. Place one hand on your opposite knee and the other on the seat behind you. Gently rotate your torso toward your hands. If it feels good, you can gently press on your knee to increase the twist. Hold for 15 seconds, taking slow, deep breaths, then switch sides and repeat. Do two or three 15-second holds per side. 

Seated Stretch #9: Figure 4 

Do 2 or 3 holds per side, 15 seconds each  

This pose stretches the deep hip muscles to help combat lower-body tightness and back pain. It targets the areas that often get tight due to long periods of sitting, especially in people with sciatica. 

How to do it: Sit tall in a chair with your feet flat on the floor. Cross one ankle over your opposite thigh, just above your knee. Gently press the knee of your raised leg down toward the floor, allowing your torso to lean forward slightly as you do. Hold there for 15 seconds, then switch sides and repeat. Do two or three 15-second holds per side. 

Seated Stretch #10: Shin Stretch 

Do 2 or 3 holds per side, 15 seconds each  

Think you can't stretch your shins? Think again! This simple move relieves tension through the front of the lower leg to help ease shin splits and improve ankle mobility.

How to do it: Sit tall in a chair with your feet flat on the floor. Slide one foot in until it’s in line with your hips — either bringing it underneath the seat of the chair or beside it. Point your toes and place the top of your foot on the floor. If it feels good, gently apply pressure to the top of your foot to increase the stretch. Hold for 15 seconds, then switch sides and repeat. Do two or three 15-second holds per side. 

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