Upper Body Stretch (Chair)

A seated chest and shoulder stretch performed by gripping the chair back to open the pectoral and anterior shoulder muscles.

Instructions

1. Sit on the edge of a sturdy chair with your back upright and core engaged.
2. Reach back and grip the back of the chair with both hands, palms facing downward or backward.
3. Straighten your arms while keeping your back straight and chest open.
4. Pull your upper body forward and toward the floor, feeling a deep stretch across your chest and shoulders.
5. Hold this stretched position for 20-30 seconds while breathing deeply and relaxing into the stretch.
6. Slowly release the stretch and return to the upright seated position.

Tips

• This is an effective chest and shoulder opening stretch requiring minimal setup
• Keep your back straight and shoulders relaxed during the stretch
• Move slowly and gradually into the stretch, avoiding sudden jerky movements
• Feel the stretch primarily across your chest, shoulders, and anterior deltoids
• This stretch is excellent after pressing movements or desk work
• Perform this when your muscles are warm, ideally after exercise
• Hold the stretch for at least 20-30 seconds for maximum benefit
• You can adjust intensity by moving closer to or farther from the chair