Stretching Exercises

Chest Stretch

The chest stretch lengthens the pectoral muscles, which tighten with prolonged sitting and rounded posture. Opening the front of the chest makes it easier to sit tall and improves shoulder movement.

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What it does

Tight pectorals pull the shoulders forward. Stretching them supports upright posture and shoulder blade position.

You will often see it in our programmes for shoulder impingement, ankylosing spondylitis and cervical spondylosis, and it features in our upper back pain physiotherapy programmes.

How to do it

Stand in a doorway with forearms on the frame, elbows at shoulder height.
Step one foot forward and lean gently through the doorway.
Feel the stretch across the front of the chest.
Hold 30 seconds.
Vary arm height slightly to stretch different parts.

How much

3 holds, 1 to 2 times a day.

Common mistakes

Arching the lower back.
Leaning too far into shoulder pain.

Stop and check with us if

You feel tingling down the arms or pain at the front of the shoulder.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Does this help breathing?

Chest mobility can make breathing feel easier for some people.

How long until posture changes?

Stretching helps, but posture change also needs strength and habit.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.