Seated Sky Look
The Seated Sky Look is a fantastic exercise that targets several key muscle groups in your upper body, including your shoulders, upper back, and neck. This exercise can easily be performed at home or in the gym using a stability ball or an exercise bench. To begin, sit tall on your stability ball or bench with your feet flat on the floor and your core engaged. Extend your arms straight out in front of you, keeping them at shoulder height. Make sure to maintain a slight bend in your elbows to avoid locking them. As you exhale, slowly and with control, lift your arms up and overhead, keeping them in line with your ears. Imagine reaching towards the sky as you continue to lengthen your spine. Allow your head to gently tilt back and your gaze to follow your fingertips. Hold this stretched position for a few seconds, taking deep breaths, and then slowly lower your arms back to the starting position as you inhale. Make sure to keep your core engaged throughout the entire movement to support your spine. Performing the Seated Sky Look regularly can help improve your posture and increase flexibility in your upper body. It is a great exercise to counteract the forward posture that many of us develop from hunching over desks or smartphones. Remember to always listen to your body and modify the exercise as needed. If you experience any pain or discomfort, consult with a fitness professional to ensure proper form and technique. Incorporate the Seated Sky Look into your upper body routine and feel the benefits of a stronger and more flexible upper body.
Instructions
- Sit on a flat surface with your legs crossed or extended straight in front of you.
- Place your hands on the mat beside your hips, fingers pointing forward.
- Inhale deeply and lengthen your spine, lifting your chest and extending your arms overhead.
- As you exhale, gently twist to the right, placing your left hand on your right knee and your right hand behind you on the mat.
- Keep your spine tall as you twist and maintain a neutral position in your head and neck.
- Take a few breaths in this position, feeling the stretch along your spine, shoulders, and chest.
- On an exhalation, slowly release the twist and return to the starting position.
- Repeat the twist to the left side, placing your right hand on your left knee and your left hand behind you on the mat.
- Stay in the twisted position for a few breaths, feeling the stretch along your spine, shoulders, and chest.
- With an exhalation, slowly release the twist and come back to the starting position.
- Continue alternating sides for the desired number of repetitions.
Tips & Tricks
- Maintain a neutral spine throughout the exercise for proper alignment.
- Engage your core muscles to support your back and enhance stability.
- Take slow and controlled movements for better focus and effectiveness.
- Breathe deeply and exhale fully during each repetition to oxygenate your muscles.
- Gradually increase the range of motion over time to improve flexibility in the upper body.
- Ensure proper seated posture with a tall spine and relaxed shoulders.
- Focus on the muscles being worked and visualize the movement for better mind-muscle connection.
- Listen to your body, and if you experience any pain or discomfort, modify the exercise or seek guidance from a fitness professional.
- Incorporate this exercise into your routine at least twice a week to strengthen your neck, upper back, and shoulders.
- Pair this exercise with stretches for the neck and upper body to promote overall flexibility and reduce muscle tension.
