Seated arm raise: how to do it
In short
Your arms rise as you breathe in and float down as you breathe out. It links breath and movement in the simplest way. Works: shoulders and breathing.
How to do it
- Sit tall, feet flat, arms resting by your sides.
- Breathe in and slowly lift both arms out to the sides and up, as high as feels comfortable.
- Breathe out and lower them slowly, palms facing down.
- Do 6 to 8 rounds, matching your breath.
As you go
- Let the breath set the speed. Slow is good.
- Keep your shoulders soft, away from your ears.
- Keep your elbows softly bent, not locked.
What it works
- Works
- shoulders and breathing
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Lift your arms only to shoulder height, or lift one arm at a time.
Harder
Do more rounds, up to 10, or move more slowly: 5 counts up, 5 counts down.
Take care
- Shoulders: stop at the height where it still feels easy.
- Neck: keep your head still and your chin level.
Where it is in the plans
In our chair plan: 13 of 28 days, first on day 1, Sit tall.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 13 of 28 days: 1 to 4, 6, 12, 16, 18 to 19, 22, 24 to 25 and 28 | Day 1, week 1: Sit tall | 1 min 30 s |
| Chair plan, round 2 | 7 of 28 days: 1, 5, 8, 14, 16, 18 and 24 | Day 1, week 1: Round 2 begins | 1 min 25 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 30 s | Arms rise with the breath. |
| 2 | 12 | 2 min | Arms rise with the breath. |
| 3 | 16 | 1 min | Moves your shoulders before warrior arms. |
| 4 | 22 | 1 min | A first taste of the sun flow. |
In the plan, this move plays as a looping video with a spoken cue.
Seated arm raise: day 1 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
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.
General information, not medical advice.
28-day chair planSee the plan