THREE WAYS TO BEGIN
Find a position
that suits you.
Choose a position that suits your shoulders and your ability to get up and down. A chest stretch should feel mild, not like a pinch at the front of the shoulder. Do not use these exercises to assess or treat new or unexplained chest pain.
You may need: Stable chair · door frame · mat.
01 / MOVEMENT OPTION
Seated chest opening.
5–10 seconds or less · release sooner whenever needed
Set up.
Sit near the front of a solid chair, feet flat, with room for your arms.
Move slowly.
- Let your shoulders settle back and down. Open your arms slightly to the sides, below shoulder height.
- Gently lift your chest until you feel an easy opening. Keep your lower back comfortable.
- Pause for 5–10 seconds or less, then relax your arms.
What to notice.
Mild tension across the front of the chest, without shoulder pain.
Make it easier.
Keep your arms lower and use a smaller chest lift. Avoid arching your back.
Technique reference: NHS: seated chest stretch. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
02 / MOVEMENT OPTION
Single-arm doorway opening.
Up to 10 comfortable seconds · release sooner whenever needed
Set up.
Stand beside a door frame. Rest one hand or forearm on it with your elbow bent comfortably, no higher than the shoulder.
Move slowly.
- Take a small step forward. Gently turn your body away from the supported arm until you notice a light chest stretch.
- Keep the shoulder relaxed and your ribs over your hips. The arm should not be dragged behind you.
- Pause briefly, up to 10 seconds, then step back and release. Change sides.
What to notice.
A light opening through the chest and front of the shoulder.
Make it easier.
Use a smaller step or lower the arm. Stop for any finger tingling, numbness or shoulder pinching.
Technique reference: University Hospitals of Leicester: chest-stretch technique (PDF). A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
03 / MOVEMENT OPTION
Side-lying open book.
One slow opening to begin · release sooner whenever needed
Set up.
Lie on your side with a pillow supporting your head. Bend and stack your knees, and reach both arms forward with palms together.
Move slowly.
- Lift the top arm in a slow arc toward the ceiling, then gently open it behind you. Keep your knees resting together.
- Let your upper trunk move only as far as comfortable. Your hand does not need to reach the floor.
- Return the arm slowly to the starting position. Try the other side if comfortable.
What to notice.
A gentle chest and upper-back opening, not a forced spinal twist.
Make it easier.
Make the arc smaller. Keep the head comfortably supported, with no forced neck turn. Skip floor work if getting up or down is difficult.
Technique reference: Leeds Teaching Hospitals: open-book movement. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.