Seated Chest Opener
Counteract slouching with this simple seated stretch. Open your chest & improve posture in minutes!
The Seated Chest Opener mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Seated Chest Opener Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Seated Chest Opener Variations and Alternatives
How to do the Seated Chest Opener
Sit down on the floor with your legs crossed or in a comfortable seated position.
Place your hands behind you with your fingers pointing away from your body if possible.
Push your chest forward and up, while gently squeezing your shoulder blades together.
Keep your chin up and head back to enhance the chest opening effect.
Hold this stretch for 15 to 30 seconds, breathing deeply and steadily.
Release the stretch slowly, bringing your body back to a neutral sitting position.
Rest briefly if needed, and repeat the stretch 3 to 5 times.
Ensure that you perform the stretch smoothly without any sudden movements, and if you feel any pain, stop immediately. This stretch is great for counteracting the forward slouch that often comes with sitting at a desk or using a computer for extended periods.
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Seated Chest Opener FAQs
What muscles does the Seated Chest Opener work?
The Seated Chest Opener mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Seated Chest Opener?
None. The Seated Chest Opener is a bodyweight exercise, so you can do it anywhere.
What are some Seated Chest Opener variations and alternatives?
Similar exercises include the Chest Hand Behind, Chest Doorway Stretch, Chest Dynamic-Stretch and Mindful Breathing Meditation.
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