Seated Squeeze Shoulder Blades Chest Stretch on a Chair
Seated, elbows bent to right angles and palms forward, draw the elbows back until the blades meet; the chest opens on each pull.
How to do it
Setup
Seated tall on the front half of a chair, feet flat, elbows bent a little below the shoulders, palms forward.
Steps
- Draw the elbows back until the shoulder blades squeeze.
- Keep the chin level and the ribs down as the chest opens.
- Bring the elbows forward again without dropping the hands.
Common mistakes
Shrugging as the elbows go back: keep the shoulders low. Arching the lower back to open the chest: the ribs stay down and the blades do the work. Poking the chin forward: keep the head over the shoulders.
Breathing
Exhale squeezing the blades, inhale releasing.
