Chair Upper Body Stretch

Execution

1. Straighten both elbows and pull the shoulders down away from your ears before you start.
2. Keep your back straight, lift the breastbone slightly and move your whole torso forward, away from the hands anchored behind you, so the front of the shoulders and chest opens up.
3. Stop once you feel a clear stretch across the front of the shoulders, never pushing into a pinch in the joint.
4. Hold for 20-30 seconds while breathing steadily, letting each exhale open the chest a little more.
5. Bring your torso back toward your hands until the stretch is gone, then release the grip and sit up, avoiding a sudden jerk out of the position.

Quick cues

• Shoulders down before you move forward.
• Lead with the chest, not the chin.
• Moderate stretch, no pinch in the joint.
• Let the exhale open the chest.
• Come back up slowly, not fast.

Common faults

• Fault: Craning the neck and jutting the chin up instead of lifting the chest

  Fix: Keep the chin gently tucked and lead the movement by lifting the breastbone instead of tipping the head back.

• Fault: Pushing until there is a pinch at the front of the shoulder joint

  Fix: Slide the torso back toward your hands until only a mild stretch is left, and stop driving with the legs to force more.

• Fault: Sliding too far onto the edge of the chair and losing balance

  Fix: Sit only slightly forward, keeping enough of the hips and thighs supported on the seat for a stable base.

• Fault: Snapping back upright quickly after a long hold

  Fix: Release the grip and rise over 2-3 seconds instead of popping straight up.