PILATES MOTION ATLAS

Seated Upper-Back Stretch | Self-stretch in 3D

Seated Upper-Back Stretch: seated (chair), shoulder girdle and back. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Upper-Back Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Shoulder girdle and back

A self-stretch for the shoulder girdle and back. Support your body and stay within a comfortable range.

Starting position

Sit on a chair, extend both arms forwards and interlace your fingers.

Movement phases

1. Reach the arms forwards

Extend the arms forwards at shoulder height.

2. Round the back

As you reach your hands further away, round your upper back. Lower your head slightly as well.

3. Hold the position

Breathe where you feel a stretch between the shoulder blades.

4. Return

Lengthen your back and lower your arms.

What to check yourself

Check that you are not hunching your shoulders and that you are not rounding a lot from the lower back.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.

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