Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Seated Chest Stretch

BeginnerstretchTier T1

Sit upright away from the chair back with your shoulders drawn back and down. Reach both arms out to the sides at shoulder height, then ease your chest forward and up. You may feel a stretch across the chest.

Targets: Shoulder
Muscles: Pectoralis Major

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Choose a solid, stable chair without wheels or arms, and sit with your feet flat on the floor and your knees bent at right angles.
  • Wear loose, comfortable clothing, keep some water handy, and build up the repetitions gradually over time.
  1. A woman sitting upright on a plain armless chair, both arms held straight out to the sides at shoulder height, her back clear of the chair back.

    Step 1 of 3

    Sit upright, clear of the chair back, and draw your shoulders back and down. Reach both arms straight out to the sides at shoulder height.

  2. The same woman sitting upright with her arms still held out to the sides, her chest lifted forward and up.

    Step 2 of 3

    Keeping both arms held out to the sides, ease your chest forward and upward until a stretch is felt across the front of your chest.

  3. A woman sitting upright on a plain armless chair, both arms held straight out to the sides at shoulder height, her back clear of the chair back.

    Step 3 of 3

    Sit upright, clear of the chair back, and draw your shoulders back and down. Reach both arms straight out to the sides at shoulder height.

What you should feel

A stretch felt across the chest.

Breathing

  • Breathe normally throughout the hold.

Safety Information

These seated exercises are gentle and easy to follow, but check with a GP or a health professional involved with your care if you are not sure they are suitable for you. Choose a solid, stable chair that does not have wheels and does not have arms, so your movement is not restricted. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.