10 Best Overhead Stretch Alternatives for Limited Mobility

Ranked Overhead Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Overhead Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Seated Overhead Stretch

   87% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. Sit up straight on an exercise mat.
   2. Touch the soles of your feet together with your feet six to eight inches in front of your hips.
   3. Place one hand on the floor beside you and your other hand behind your head.
   4. Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to 20 seconds, then switch sides.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Overhead Stretch
   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: seated, not standing
2. 

   2. Child's Pose

   76% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   It still works the abs, through a different movement.

   How to perform this exercise

   1. Get on your hands and knees, walk your hands in front of you.
   2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
   3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: kneeling, not standing
3. 

   3. Dancer's Stretch

   69% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the quadriceps rather than the abs.

   How to perform this exercise

   1. Sit up on the floor.
   2. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
   3. Place your left arm on your right leg and your right hand on the floor.
   4. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Overhead Stretch
   • Primary muscle: quadriceps, not abs
   • Equipment: bodyweight only, the same as the Overhead Stretch
4. 

   4. Stomach Vacuum

   65% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
   2. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
   3. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
   4. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
   5. Repeat for the recommended amount of sets.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: anti-rotation hold, not static stretch
   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: standing, the same as the Overhead Stretch
5. Play demonstration

   5. Side-to-side Toe Touch

   60% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms extended to the sides.
   2. Bend at the waist to the right, reaching your right hand towards your right foot while keeping your left hand extended to the side.
   3. Return to the starting position and then bend at the waist to the left, reaching your left hand towards your left foot while keeping your right hand extended to the side.
   4. Repeat the side-to-side bending motion for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: standing, the same as the Overhead Stretch
6. Play demonstration

   6. Two Toe Touch

   59% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms extended out to the sides.
   2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
   3. Reach down towards your toes with both hands, keeping your legs straight.
   4. Pause for a moment at the bottom, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: standing, the same as the Overhead Stretch
7. Play demonstration

   7. Potty Squat

   58% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
   3. Keep your chest up and your back straight throughout the movement.
   4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: standing, the same as the Overhead Stretch
   • Balance: harder to stay steady on than the Overhead Stretch
8. Play demonstration

   8. Butt-ups

   56% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands by your sides, palms facing down.
   3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
   4. At the top of the movement, squeeze your abs and pause for a moment.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Tuck Crunch

   56% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
   4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Overhead Stretch
   • Equipment: bodyweight only, the same as the Overhead Stretch
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Arms Overhead Full Sit-up

    56% match

    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms overhead, keeping them straight.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: abs, the same as the Overhead Stretch
    • Equipment: bodyweight only, the same as the Overhead Stretch
    • Body position: lying on your back, not standing