Eagle arms (seated): how to do it

By the fitvee team · Last updated October 30, 2026

In short

Arms crossed and folded in front of you, like an eagle's wings drawn in. It is a gentle stretch across the upper back. Works: shoulders and upper back.

A woman sits tall on a chair whose back is against the wall, arms crossed and wrapped in front of her chest, palms together. — Eagle arms (seated), from the plan

How to do it

Sit tall, feet flat, arms out in front at chest height.
Cross your right arm over your left at the elbows. Bend your elbows.
If it is comfortable, wrap your forearms and press your palms together. If not, hold your own shoulders in a hug.
Lift your elbows a little and keep your shoulders low.
Stay for 5 slow breaths. Unwind and switch the crossing.

As you go

Breathe out and let your shoulders soften.
Keep your head up, chin level.
Keep breathing; the hold never means holding your breath.

What it works

Works: shoulders and upper back
Position: Seated on a chair
Have nearby: a sturdy chair
Effort: Gentle

An easier and a harder version

Easier

Just hug yourself with your arms crossed. Nothing needs to wrap.

Harder

Stay for 8 breaths on each side, still comfortable.

Take care

Shoulders: lower your elbows if you feel any pinch.
Neck: do not push your head forward.

Where it is in the plans

In our chair plan: 2 of 28 days, first on day 10, Eagle arms.

Eagle arms (seated) in each plan
Plan	Days	First time	How much, that day
Chair plan	2 of 28 days: 10 and 19	Day 10, week 2: Eagle arms	2 min 30 s
Chair plan, round 2	6 of 28 days: 2, 9, 14, 19, 21 and 25	Day 2, week 1: Upper back	1 min 35 s

What our chair plan says, week by week
Week	Day	How much	The plan's note
2	10	2 min 30 s	A hug is a fine version.
3	19	1 min	About 20 s each side. A hug is fine if your hands do not meet.

In the plan, this move plays as a looping video with a spoken cue.

Eagle arms (seated): day 10 of a 28-day chair plan

Short daily sessions at home, a step harder as you get stronger.

See the chair plan

More moves like it

What the guidelines say

Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

Stop signs

General information, not medical advice.

How we write and check our pages

28-day chair planSee the plan