Take 5 to Innergize

Seated Forward Bend with Arm Extension

Seated Forward Bend with Arm Extension


Stretches entire back and neck, creates space in spine, opens chest, increases blood flow to facial muscles and brain, reverses flow of gravity and aging process, reduces stress, rejuvenates body, increases energy and more.


  • Step 1: Sit slightly forward in your chair, feet flat on the floor, legs at a 90 degree angle. Contract your abdominal muscles slightly, lift up through your chest and lengthen your spine.  Drop your shoulders down your back.
  • Step 2: Interlock your hands together behind your back, making sure your palms are facing in, NOT out.  Slide your shoulders down your back, and squeeze your shoulder blades together, opening your chest.
  • Step 3: As you inhale, get taller, and as you exhale, fold forward, draping your torso over your legs.  Press your arms up toward the ceiling, and continue to squeeze your shoulders together.  If it’s difficult to breathe, lower your arms a little at a time, until you can breathe deeply with ease.  Stay here and breathe deeply for 30-60 seconds.
  • Step 4: To come out, take one last inhale as you raise your arms and hands up, then exhale and lower your arms to your back, letting your hands separate.  Bring your arms down over your body in front and hang forward for a few moments.  Then, place your hands on your knees, and as you inhale, rag doll yourself up to a seated position, letting your head be completely heavy.  When you reach the top, roll your shoulders up, back and down, lift your head back to its’ normal position, then sit quietly for a few moments with your eyes closed.  Open your eyes and return to work.  Shake our your arms if necessary.