How to do Bear Hug
SeatedHoldBoth sidesBeginner
Bear Hug is a seated stretch for your spine, neck and upper back. Do it on one side, then switch.
Step by step
- 1Stand or sit with a straight back.
- 2Extend your arms to the sides.
- 3Wrap your arms around your body, placing your hands on your shoulder blades.
- 4Squeeze your arms, round your upper back, and tuck your chin to your chest.
What you should feel
Breathe into the space between your shoulder blades.
Form tips
- Exhale as you wrap your arms to help with the movement.
- Let your head hang heavy.
- A warm hug… just for you.
Make it easier
If your shoulders are tight, just hold the tops of your arms.
Coming out of it
Release your arms… and slowly lift your head.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bear Hug with a coach
In BendEase, a voice coach talks you into Bear Hug, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your spine and neck.
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