The chest opener stretch is a simple exercise that lengthens the chest and shoulder muscles while encouraging better posture.
Performed by opening the arms out to the sides and gently squeezing the shoulder blades together, it helps counteract rounded shoulders, reduce stiffness, and improve flexibility for daily activities such as reaching, lifting, and standing tall.
CHEST (+ POSTURE) STRETCH EXERCISE
INSTRUCTIONS:
Sit tall in a sturdy chair with feet flat on the floor.
Keep your shoulders relaxed and down, chest lifted.
Extend both arms straight out in front of you at shoulder height (parallel to the floor).
Slowly open your arms out to the sides, drawing them back as far as comfortable.
Squeeze your shoulder blades gently together, keeping your posture upright.
If holding arms at shoulder height is difficult, lower them slightly to about 45 degrees.
Hold the stretch for 20–60 seconds, then slowly return to the starting position.
How to Do the Chest Opener Stretch Safely
TIPS:
Focus on opening the chest, not arching your lower back.
Keep your chin tucked slightly to avoid straining the neck.
Breathe slowly and deeply, relaxing into the stretch.
Move smoothly into the stretch — don’t jerk the arms back.
MUSCLES STRETCHED:
Chest (pectorals)
Shoulders (anterior deltoids)
Upper back (engaged through scapular retraction)
BENEFITS:
Opens the chest and improves posture.
Relieves tightness from sitting or hunching forward.
Strengthens awareness of shoulder blade positioning.
Reduces neck and shoulder strain from rounded posture.
BEGINNER VERSION:
Keep arms lower (around 45 degrees) for less strain.
Perform a smaller range of motion, just gently opening the arms out.
PROGRESSION OF EXERCISE:
Hold closer to 60 seconds as flexibility improves.
Perform while standing to engage the core and balance more.
Add a gentle pulse at the end range (small in-out movements) for extra mobility.