PILATES MOTION ATLAS

Assisted Seated Arm Raise | Self-stretch in 3D

Assisted Seated Arm Raise: seated (chair), shoulder flexion and the side under the arm. 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 Assisted Seated Arm Raise — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Shoulder flexion and the side under the arm

A self-stretch for the shoulder flexion and the side under the arm. Support your body and stay within a comfortable range.

Starting position

Sit on a chair and hold the forearm of the arm you are stretching, near the wrist, with the other hand.

Movement phases

1. Hold the forearm

Extend the arm forwards with the thumb pointing up.

2. Raise the arm

With help from the other hand, raise the arm while keeping the elbow straight.

3. Hold the stretch

Stop where you feel a stretch from the shoulder to the side under the arm.

4. Lower the arm

Keep supporting the arm as you slowly lower it.

What to check yourself

Check that you are not arching your lower back to make the arm look higher and that your shoulders are not hunched.

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

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

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