Assisted Seated Arm Raise
Seated (chair) · Underarm and shoulder (overhead reach)
A self-stretch for the underarm and shoulder (overhead reach). Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Seated (chair) · Underarm and shoulder (overhead reach)
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.
Adjust the stretch
Easier: Raise the arm only to shoulder height.
Deeper: Without arching the back, raise the arm further overhead.
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. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
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.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions