SHIFT Fit
Seated forward reach
Seated forward reach: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit upright with feet widely planted.
- Reach both hands forward within balance. Keep both sitting bones supported. Bring your hands back and sit upright under control.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep both sitting bones supported. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps. | chair |
| beginner | 2 sets × 5 reps; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Lifting off the seat; reaching beyond the feet; rounding and dropping suddenly. Exercise check: Keep both sitting bones supported.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.