Lying Shoulder/Chest Stretch
BWBodyweightStretch
No video available
The Lying Shoulder/Chest Stretch is a bodyweight exercise performed lying on your back, where you clasp your hands above your head or use a towel to gently pull the arms overhead, opening the chest and shoulders. Its primary purpose is to improve flexibility and mobility in tight upper body muscles, countering the effects of prolonged sitting or pressing movements. It mainly targets the chest (pectorals) and shoulders (deltoids), benefiting athletes, desk workers, and anyone seeking better posture or shoulder range of motion.
How to Perform Lying Shoulder/Chest Stretch
- 1Lie face down on the floor with your arms extended straight overhead, palms facing down, and forehead resting on the ground.
- 2Place your palms flat on the floor directly under your shoulders, elbows bent at 90 degrees.
- 3Engage your core and glutes to keep your hips and legs pressed into the floor.
- 4Inhale deeply, then exhale as you slowly press through your palms to lift your chest and shoulders off the ground, keeping your gaze downward.
- 5Continue lifting until you feel a gentle stretch across your chest and front shoulders, with your lower ribs still touching the floor.
- 6Hold the stretch for 20-30 seconds while breathing deeply and evenly (inhale through nose, exhale through mouth).
- 7To release, inhale, then exhale as you slowly lower your chest back to the floor.
- 8Key form tips: Keep hips glued to the floor to avoid arching the lower back; stretch to mild tension only, not pain; common mistake—lifting hips or looking up, which reduces chest/shoulder focus and strains the neck.