Legs Elevated Pullovers

How to do it

1. 1

   1. Lie on your back with your knees bent and shins parallel to the floor, feet elevated on a chair or bench at hip height.

2. 2

   2. Extend your arms straight up toward the ceiling, palms facing each other.

3. 3

   3. Take a deep breath in through your nose, then as you exhale, slowly lower your arms overhead in an arc toward the floor behind your head while maintaining contact with the ground.

4. 4

   4. Continue the pullover motion, feeling a stretch across your chest and lats as your arms move through the full range of motion.

5. 5

   5. Return your arms to the starting position overhead by reversing the motion with a controlled inhale.

6. 6

   6. Repeat the movement pattern, syncing each pullover with your breath cycle.

Benefits

• Opens the thoracic spine and reverses forward shoulder posture by stretching the chest and anterior shoulder muscles
• Decompresses the lower back and restores neutral spine alignment through supported supine positioning with elevated legs
• Improves diaphragmatic breathing patterns and rib cage mobility, enhancing oxygen intake and reducing upper back tension

Common mistakes

• Lifting the lower back off the floor during the pullover—keep your lumbar spine pressed down throughout the movement
• Moving too quickly or forcing the range of motion—move slowly and mindfully to allow proper chest and lat engagement
• Holding tension in the neck and shoulders—relax your upper trapezius and keep shoulders away from your ears