Standing Chest Stretch

Standing Chest Stretch is a simple and effective exercise to stretch the chest muscles and open up the shoulder area. This stretch is ideal for reducing tension, especially for those who sit a lot or work with forward shoulders. The exercise can help improve posture and reduce stress in the upper body.

How to do the Standing Chest Stretch correctly

Here is a step-by-step guide to properly performing the Standing Chest Stretch :

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Interlace your fingers behind your back and extend your arms as you lift your chest up and out.
  3. Pull your shoulders down and back and push your chest forward until you feel a stretch in your chest and the front of your shoulders.
  4. Keep the neck in a neutral position and avoid overextending the lower back.
  5. Hold the stretch for 20-30 seconds and repeat as needed.

Typical mistakes in the Standing Chest Stretch

To avoid injury and achieve the best stretch, you should avoid the following typical mistakes:

  • Lower back extension : Keep the core tight and avoid swaying too much in the lower back to protect the spine.
  • Shoulders lift : Keep your shoulders down and relaxed to avoid tension in your neck.
  • Pushing too fast : Go into the stretch carefully and avoid pushing the shoulders back too far, as this can lead to shoulder discomfort.

Variations and adjustments for the Standing Chest Stretch

Depending on your flexibility and desired intensity, you can try different variations of the Standing Chest Stretch :

  • Arms behind your back : If it is difficult to interlace your fingers, you can hold opposite wrists behind your back and perform the stretch.
  • Standing against a wall : Stand with your back against a wall and place your palms flat against the wall with your arms extended to support your shoulder and chest.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds and repeat 2-3 times. The exercise can be performed daily or as part of a warm-up routine to improve flexibility in the chest and shoulders.

Breathing during the exercise

Remember to breathe calmly throughout the stretch. Take a deep breath as you lift your chest and exhale slowly as you hold the position. This helps the muscles relax and provides a deeper stretch.

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