Posterior Step to Overhead Reach

Description

How to do Posterior Step to Overhead Reach

1. 01
   Setup

   Stand tall with your feet hip-width apart, core gently braced, and arms relaxed at your sides.

2. 02

   Take a controlled step directly backward with one foot, landing softly on the ball of your foot while keeping your chest lifted and shoulders down.

3. 03

   As you step back, simultaneously extend both arms straight overhead, reaching towards the ceiling and feeling a gentle stretch through your torso.

4. 04

   Lightly tap the ball of your back foot to the ground, ensuring your front knee remains aligned over your ankle and your hips stay level.

5. 05

   Push off the back foot to return to the starting standing position, bringing your arms back down to your sides in a controlled manner.

6. 06

   Alternate which leg steps back with each repetition, maintaining a smooth and fluid motion.

Tips

• Focus on controlled movement, not speed, to maximize balance and mobility benefits throughout the exercise.
• Engage your core throughout the movement to stabilize your torso and prevent excessive arching in your lower back during the overhead reach.
• Coordinate your breath by inhaling as you step back and reach overhead, then exhaling as you return to the starting position.
• Keep your gaze fixed forward on a single, unmoving point to help maintain balance and an upright posture.

Common mistakes

• Losing balance or swaying excessively can be fixed by slowing down the movement and focusing on a stable base with each step.
• Arching the lower back during the overhead reach is corrected by actively engaging your abdominal muscles to keep your rib cage down and pelvis neutral.
• Stepping too far back or too shallow is fixed by adjusting your step length so that your front knee tracks directly over your ankle when your back foot taps the ground.