Bryståpner Tøyning

The Chest Opener Stretch is an excellent exercise for opening the chest , shoulders and upper back . This stretch counteracts the effects of sitting with poor posture and helps to open up the front of the body. It's also great for improving breathing and reducing tension after exercise or a long day at the desk.

Correct Technique

How to perform a Chest Opener Stretch:

1. Stand or sit upright with your feet hip-width apart.
2. Clasp your hands together behind your back with your palms facing your body.
3. Straighten your arms back, lift your chest up, and pull your shoulders down and together.
4. Hold the stretch for 20-30 seconds , breathe deeply and relax your shoulders.

Common Errors

• Raised shoulders: Avoid pulling your shoulders up towards your ears. Hold them down to reinforce the stretch in the chest.
• Overbend at the lower back: Keep the core activated to avoid arching the back too much.

Modifications and Variations

• Supported variation: If you have problems with balance, you can perform the stretch with your back against a wall for support.
• Deeper stretch: For a more intensive variation, you can lift your arms higher behind your back and gently pull them away from your body.

Repetitions and Sets

Hold each stretch for 20-30 seconds , and repeat 2-3 times to release tension in the shoulders and chest.

Breathing techniques

Breathe in deeply as you pull your arms back and chest forward. Exhale calmly while maintaining the stretch and open up your chest more with each exhalation.

Visual Tips and Angles

Watch this video for a detailed tutorial on the Chest Opener Stretch:

The video shows techniques to effectively stretch the chest and shoulders.