Bear Hug Stretch

Difficulty

Beginner

Position

Seated, Standing

Type

Static stretching

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Bear Hug Stretch

1. Stand or sit tall with arms extended out to the sides.
2. Cross your arms in front and place your hands on opposite shoulder blades like you are giving yourself a hug.
3. Squeeze the embrace, gently round through the upper back, and tuck your chin toward your chest while breathing deeply.

Tips

• Let a long exhale help you sink into the stretch.
• Imagine pulling the shoulder blades wide apart to create space across the upper back.

Adjustments

• Keep the arms simply crossed at the forearms if going deeper feels uncomfortable.

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