Start here
All exercises
Upper bodyShoulder reach · Level 1 of 2: Supported start

Seated arm reach

Reach your arms up and out comfortably while sitting.

Loading the movement…

Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair

Getting into position

  • Sit upright in a sturdy chair with your back supported.

How to do it

  1. Raise one arm forward and up as high as is comfortable.

  2. Lower it slowly.

  3. Repeat with the other arm.

Keep in mind

  • Reach long through your fingers.
  • Keep your shoulders away from your ears.

Where you should feel it

A gentle stretch around the shoulder and down the side of your body.

Stop or change something if you feel

A pinch at the top of the shoulder, or pain inside the joint.

A gentler starting point

Reach only as high as is comfortable, or help the arm with your other hand.

When it feels easy

Try the wall-assisted reach.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Raise one arm forwards and up as high as is comfortable, helping it with your other hand if you need to.

    1 set × 5–8 each arm

    Move on when: Every reach is smooth with your shoulders down, two sessions running.

  2. Reach without help from your other hand.

    1 set × 5–8 each arm

    Move on when: The arm lifts smoothly on its own.

  3. Reach a little higher each session, only as far as is comfortable.

    1 set × 8 each arm

    Move on when: Your highest comfortable reach feels easy, with no pinch.

  4. Lower slowly, counting three on the way down.

    1 set × 8 each arm

    Move on when: The slow lowering stays controlled for every rep.

  5. Add a second set.

    2 sets × 8 each arm

    Move on when: Both sets feel smooth, two sessions running.

Next level up
Wall-assisted shoulder reach coming soon

Levels in shoulder reach

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startSeated arm reach (this page)
  2. Level 2 · FoundationWall-assisted shoulder reach coming soon
  3. Level 2 · FoundationControlled unsupported shoulder reach coming soon

Explore related content.

Everyday focus
Reaching, bending and turning
Body area
Upper body
Muscles
To be confirmed
Equipment
Chair or stable support, No hand weights needed
Movement format
Seated
Starting point
Starting a routine
Age context
Older-adult focused

Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.