Move · Videos · Stretching · 13 min

Seated Full-Body Stretch in a Chair

Seated Full-Body Stretch in a Chair — video by AskDoctorJo Play · 12:54

Video by AskDoctorJo on YouTube · Open on YouTube

A physical therapist leads a calm, real-time stretch you can do entirely in a chair: a short warm-up, neck stretches, shoulder-blade squeezes, a seated twist and side stretch, knee to chest, a seated hamstring stretch and an active calf stretch. Good if getting to the floor is hard.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: kick your legs out, march in your seat, then arm jumping-jack movements, for about a minute. 0:33
  2. Upper trap stretch: sit on one hand and gently draw your head straight over to the side; 30 seconds each side. 1:27
  3. Levator scapulae stretch: turn your head about 45 degrees and draw your nose towards your armpit; each side. 2:52
  4. Shoulder-blade squeezes: squeeze them together for 3 to 5 seconds, keeping your shoulders down, then relax. 4:15
  5. Seated trunk rotation: hold the armrest or your leg and gently twist to one side, then the other. 5:41
  6. Side stretch: sit on one hand, reach the other arm up, lift tall and then arch over; each side. 7:09
  7. Seated knee to chest: back straight, bring one knee to your chest; hold under the thigh if your knees are sore. 8:32
  8. Seated hamstring stretch: at the edge of the chair, leg straight, lean forward from your hips with a straight back. 9:56
  9. Active calf stretch: leg out straight in front, pull your toes up towards you and hold; each side. 11:20

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lean forward from the hips with a straight back for the hamstring stretch
  • Squeeze shoulder blades together while keeping your shoulders down
  • Lift tall first, then arch over for the side stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesupper trap and levator stretches
  • Shoulders movesarm warm-up, shoulder blade squeezes, side stretch
  • Upper back movesshoulder blade squeezes, seated twist
  • Lower back movesseated twist, side stretch
  • Hips movesseated knee to chest, hamstring hinge, marching
  • Knees moveslong arc quads, straight-leg stretches
  • Ankles & feet movespulling toes up in calf stretch

Easier option from the coach: Done entirely seated in a chair; hold under the thigh if knees are sore

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by AskDoctorJo; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety