Tight chest or shoulders? Try this:
Seated Chest Opener
The seated chest opener places the shoulders into extension to stretch the front of the upper body including the chest muscles. It's a useful posture reset after typing or scrolling because it lengthens the muscles that shorten from prolonged sitting. When you notice yourself rounding over your desk, stop and do this stretch!
Key Body Areas:
Chest
Shoulders
How to Do Seated Chest Opener:
- Scoot forward so you are sitting right on the front edge of your chair (this is crucial for allowing your shoulders to move backward).
- Option 1 (Deep Stretch): Interlace your hands behind your back.
- Option 2 (Modification): Grasp the sides or back edge of your chair.
- Option 3 (Modification): Place your fingertips behind you on your chair seat.
- Roll your shoulders back and down, squeezing your shoulder blades together.
- If hands are interlaced, gently draw your knuckles down and away from your back while lifting your chest.
- Gaze slightly upward and hold the stretch for 20-30 seconds, breathing steadily.
Modifications for Seated Chest Opener:
- decreaseKeep your hands resting against your lower back or chair and focus on the shoulder-blade squeeze with a mild chest opening.
- increaseIf using interlaced hands, lift the hands slightly away from your back only as far as you can without shrugging or arching the low back.
- alternativeIf interlacing is not available, place fingertips behind your head and draw elbows back to open the chest.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Pectoralis Major • Anterior Deltoids • Biceps
