Mobility & stretching

Gentle Chest Stretch

Sit or stand steadily, arms open to the sides just below shoulder height. Move them gently backward to a mild chest stretch; hold this position, then bring them back slowly.

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Gently move and stretch the front of your chest and shoulders.

How to do it

  1. Sit or stand steadily with feet planted, shoulders relaxed and chest facing forward.
  2. Open the arms to the sides just below shoulder height, elbows softly bent. Move them gently backward until you feel a mild stretch across the front of the chest.
  3. Hold this position and breathe naturally. Keep the arms below shoulder height and open, without arching your lower back for more range.
  4. Bring the arms back slowly and relax the shoulders to finish the set.

Make it easier

  • Lower your arms and open them less far backward.

Common mistakes

  • Avoid shrugging, forceful back arching or stretching into pain.

When to stop or adjust

  • Stop or modify for pain, dizziness or inability to control the movement.