Seated chest opener
A seated chest opener draws your shoulders back and opens your arms out to the sides while you lift your chest a little, then releases. It opens the chest and the front of the shoulders without leaving your chair, done as five short holds.
How to do the seated chest opener
- Sit upright, away from the backrest.
- Draw your shoulders back and open your arms out to the sides.
- Lift your chest gently, hold, then release.
What it works
- Chest
- Upper back
How long and how often
In a movement break it's 5 slow reps, holding each for 5 seconds, about 40 seconds in total, and it can come up in the “Neck & shoulders”, “Upper back & chest”, “Full-body reset” and “Discreet” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Breathe in as your chest lifts
- Don't crane your head back
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Shoulder-blade squeeze
Wall angel
Doorway chest stretch
Upper-back extension over the chair