Chest Opener Stretch

Chest Opener Stretch is an effective exercise to loosen up the chest muscles and improve posture. This stretch is especially useful for those who sit a lot or work in front of a computer, as it helps to counteract forward-bent posture and open up the chest and shoulders.

How to do the Chest Opener Stretch correctly

Here is a step-by-step guide to performing the Chest Opener Stretch effectively:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Interlace your fingers behind your back and pull your arms as far back and up as is comfortable.
  3. Open your chest and lift your chin slightly so that you feel a stretch in your chest muscles and shoulders.
  4. Hold the stretch for 20-30 seconds and breathe deeply.
Typical mistakes in the Chest Opener Stretch

To ensure the best result and avoid injury, avoid the following typical mistakes:

  • Overbending of the lower back : Avoid swaying too much in the lower back. Keep the core tight to support the spine.
  • Too high position of the arms : Make sure that the arms are not raised too high behind you, as this can lead to tension in the shoulders. Keep them at a comfortable height.
  • Tense shoulders : Remember to keep your shoulders relaxed and lowered to avoid unnecessary tension.
Variations and adjustments for the Chest Opener Stretch

Depending on your flexibility and needs, you can try different variations of the Chest Opener Stretch :

  • Chest Opener Against Wall : Stand next to a wall, place one hand flat against the wall with an outstretched arm, and turn your body away from the wall. This gives a deeper stretch in the chest.
  • Lying Chest Opener : Lie on a yoga mat with a foam roller or a rolled-up blanket along the spine. Let the arms fall out to the sides to open up the chest.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to loosen up the chest and improve posture.

Breathing during the exercise

Remember to breathe calmly throughout the stretch. Inhale deeply as you enter the stretch and exhale slowly as you hold the pose. This helps to relax the muscles and improves the effect of the stretch.

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