Chair Seated Chest Hand Behind Stretch
Open your chest and improve posture with this simple seated stretch. Perfect for desk workers!
The Chair Seated Chest Hand Behind Stretch mainly works the chest and back, with help from the traps. You'll need: chair.
Required Equipment
Chair Seated Chest Hand Behind Stretch Muscles Worked
Primary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Chair Seated Chest Hand Behind Stretch Variations and Alternatives
How to do the Chair Seated Chest Hand Behind Stretch
Sitting Hands Behind Chest Stretch on a Chair
Starting Position
Sit comfortably on the chair with your feet flat on the floor.
Your knees should be aligned with your hips, and your back should be straight.
Placing Your Hands
Gently interlace your fingers behind your back or place your hands behind your lower back.
Make sure your palms are facing away from your body.
Stretching
Inhale deeply and start to pull your hands away from your back.
As you do this, gently lift your chest upwards and open your shoulders back.
Keep your head in a neutral position, looking straight ahead.
Hold the Position
Maintain this stretch for 15-30 seconds.
Focus on breathing deeply and relaxing into the stretch.
Release the Stretch
After holding, gently release your hands and return to the starting position.
Take a moment to relax before repeating the stretch if desired.
Tips
Only stretch as far as comfortable; do not push into pain.
This exercise can be done multiple times a day, especially if you sit for long periods.
Chair Seated Chest Hand Behind Stretch FAQs
What muscles does the Chair Seated Chest Hand Behind Stretch work?
The Chair Seated Chest Hand Behind Stretch mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Chair Seated Chest Hand Behind Stretch?
Chair.
What are some Chair Seated Chest Hand Behind Stretch variations and alternatives?
Similar exercises include the Chest Hand Behind, Chair Lat Stretch, Chair Open-Up and Alternating Chair Seated Chest Dynamic-Stretch.
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