Keep going with your stretching and give this modified version of the much-loved Downward-Facing Dog pose a try. You’ll stand while completing the exercise, using the help of a chair.

Just like the floor version, it allows you to build upper body strength while increasing flexibility in your shoulders.

Using a chair activates the triceps and the muscles around your shoulder blades. You may also find that with your knees off the ground, you get better spinal elongation.

Duration: 30 seconds

  1. Stand with your feet together and hold onto the
    top of the chair.
  2. Step one foot back at a time.
  3. Using the top of the chair for balance, bend from
    your hips so your whole body creates a 90-degree angle.
  4. Your back should be flat and straight and your
    arms should be fully extended out in front of you.
  5. Hold the stretch.
  6. Lift your torso, still holding onto the chair.
  7. Bring one foot forward followed by the next to
    return to the starting position.

Tomorrow: Get lunge-y with it.

Kelly Aiglon is a lifestyle journalist and brand strategist with a special focus on health, beauty, and wellness. When she’s not crafting a story, she can usually be found at the dance studio teaching Les Mills BODYJAM or SH’BAM. She and her family live outside of Chicago and you can find her on Instagram.