Chest
Horizontal Shoulder Flexion Stretch
Improve your upper body mobility and release chest tightness with this simple standing stretch.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and your spine in a neutral position.
Raise both arms out to the sides at shoulder height with your palms facing forward.
Slowly move your arms backward behind the plane of your body while keeping your elbows straight.
Squeeze your shoulder blades together slightly to deepen the stretch across the pectorals.
Hold this position for 20 to 30 seconds while maintaining deep, controlled breathing.
Slowly bring your arms back to the starting side position and lower them to your sides.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to force a deeper range of motion.
- Shrugging the shoulders up toward the ears during the hold.
- Holding your breath which prevents the muscles from relaxing.
- Pushing the head forward instead of keeping the neck aligned.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.