Chest Stretch
PostureUpper Chest OpeningShoulder Flexibility
Benefits
- Opens chest and front body
- Counteracts slouching
- Improves posture
- Relieves upper back tension
How to do Chest Stretch
- Sit in Seated Mountain Pose
- Extend both arms out to sides at shoulder height
- Palms facing forward
- Gently press palms backward
- Squeeze shoulder blades together
- Lift chest forward and up
- Keep chin level, not tilting back
- Feel stretch across chest and front shoulders
- Hold for 5-10 breaths
- Keep lower back neutral, engage core
Breathing
- Breathe deeply into chest
- Feel chest expanding with each inhale
- Relax shoulders on exhale
Hold: 30-45 seconds. Repetitions: 2-3 times.
Safety notes
Sitting upright, extending arms out to the side, and gently pushing the chest forward to stretch the upper chest
Modifications
Make it easier
- Clasp hands behind back instead
- Reduce arm height below shoulder level
- Hold for shorter duration (15-20 seconds)
- Reduce backward press of arms
Make it more challenging
- Hold for 60 seconds
- Add gentle backward lean of upper body
- Interlace fingers behind head with elbows wide
Common mistakes to avoid
- Arching lower back excessively
- Shrugging shoulders up to ears
- Tilting head back
- Holding breath
Exercises to pair with this one
Chest Stretch sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.