Simple Chest Opening Stretches for Better Posture

Follow the instructions on our You Tube Video

Hi everyone, Howard here, osteopath at Joint Mechanics Clinic. With a few simple tips to help you open up your chest and improve your posture. Many people find their shoulders start to roll forward, especially after spending long hours at a desk or engaging in repetitive activities. Here are a few easy stretches to help counteract this and keep your chest feeling open and mobile.

1. Hands Behind the Back Stretch

A great way to loosen up the chest muscles is to place your hands behind your back in the small of your lower back. Try to squeeze your elbows together, bringing your shoulders back. You should feel a nice stretch across the front of your chest, helping to counteract that forward-shoulder posture.

2. Doorframe Stretch (Single Arm)

Stand next to a doorframe and place your hand against it at shoulder height. Gently twist your body away from your hand. You should feel a deep stretch from your bicep, across the front of your shoulder, and into your chest muscles (pec major and minor). Hold the stretch for a few seconds before returning to the starting position.

3. Doorframe Stretch (Both Arms)

For an even deeper stretch, position both arms against a doorframe at a 90-degree angle and lean forward. As you step through the doorframe, your arms will naturally be pushed back, allowing you to feel the stretch across your chest. This is a great way to help pull the shoulders back and open up the chest area.

These simple movements can make a big difference in maintaining good posture and reducing tension in the upper body. Try incorporating them into your daily routine, especially if you spend long periods sitting at a desk.

If you experience persistent tightness or discomfort, our team at Joint Mechanics Clinic is here to help. Book an appointment with us for a personalised assessment and treatment plan!