Side reach: how to do it
One arm sweeps up and over in a long, gentle curve to the side, like a tree leaning in the breeze. Works: posture and shoulders.
How to do it
- Sit tall on a sturdy chair with your feet flat, or stand with soft knees and a hand on a chair back.
- Rest your left hand on the chair seat or your thigh.
- Breathe in and lift your right arm out and up, with your elbow soft.
- Breathe out and lean gently to the left, keeping both hips down and your chest facing forward.
- Take 3 slow breaths, come up on an in breath, and repeat on the other side.
As you go
- Grow tall first, then lean. The stretch should be along your side.
- Breathe out as you lean. Keep breathing.
What it works
- Works
- posture and shoulders
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Keep the arm low, hand resting at your side, and lean a short way.
Hold for 4 slow breaths. Do not lean farther.
This is a seated move as standard. Keep both sit bones on the chair. For the standing version, hold the chair back with one hand.
Take care
- Sensitive back: lean a short way and keep your belly gently supported.
- Sensitive shoulders: keep your arm below shoulder height.
- Low bone density: keep the lean small and never pull on the chair to go farther.
Where it is in the plans
In our walking plan: 15 of 28 days, first on day 1, Find your feet.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 15 of 28 days: 1 to 3, 7, 11 to 15, 17, 19, 21, 23 and 25 to 26 | Day 1, week 1: Find your feet | 1 min |
| Walking plan, round 2 | 16 of 28 days: 1 to 3, 7 to 9, 11, 14 to 16, 18, 21 to 23, 26 and 28 | Day 1, week 1: Stronger roots | 1 min 10 s |
| Chair plan | 8 of 28 days: 5, 7, 14, 16, 21 and 25 to 27 | Day 5, week 1: Side body | 2 min |
| Chair plan, round 2 | 10 of 28 days: 3, 5, 7, 11, 13, 16, 23 and 25 to 27 | Day 3, week 1: Towel row | 1 min 25 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min | Hips stay down. A small lean is plenty. |
| 2 | 11 | 1 min | Hips stay down. A small lean is plenty. |
| 3 | 15 | 1 min | Hips stay down. A small lean is plenty. |
| 4 | 23 | 1 min | Hips stay down. A small lean is plenty. |
In the plan, this move plays as a looping video with a spoken cue.
Side reach: day 1 of a 28-day walking 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.