Chest Opener Stretch

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How to Perform:  

1. Stand tall or sit upright on a chair with your feet flat on the floor. Keep your spine in a neutral position and core gently engaged. 

2. Interlace your fingers behind your back, or if that’s not accessible, hold a towel or strap between both hands. 

3. Straighten your arms and gently squeeze your shoulder blades together as you lift your chest upward. 

4. Lift your hands slightly away from your back (as far as is comfortable), opening up through the chest. 

5. Keep your chin slightly tucked and avoid overarching your lower back. 

6. Hold the stretch for 20–30 seconds, breathing deeply throughout. 

7. Slowly release and repeat 2–3 times as needed.  

Modification:  

1. If clasping your hands behind your back is too difficult, use a towel or resistance band to bridge the gap between your hands. 
2. Perform one arm at a time by placing your hand on a wall or doorway and gently turning away from the arm to stretch one side of the chest.  

Benefits:  

1. Opens the chest and shoulders, improving upper body posture 
2. Counters tightness from sitting, hunching, or desk work 
3. Enhances breathing capacity by opening the front of the ribcage 
4. Improves shoulder mobility 
5. Reduces tension in the upper back and neck