SHIFT Fit
Seated overhead reach
Seated overhead reach: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with hands near shoulders.
- Reach both arms overhead comfortably. Keep feet flat and ribs down. Lower your hands back to shoulder height under control.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep feet flat and ribs down. 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. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Shrugging; arching the back to raise the arms; forcing the hands against the wall. Exercise check: Keep feet flat and ribs down.
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.