Upper back · Shoulders

Chair open chest

Mobility · Seated

How to do it

Sit tall with your mid-back against the chair back, hands lightly behind the head, elbows wide. Lift the breastbone a little over the chair back without jamming the low back or flaring the ribs.

Dose

8 reps

What you should feel

Your chest widening across the front

Common mistake

Flaring the ribs and overarching the low back.

Make it easier

Move through a smaller range.

Avoid this movement if

You feel pinching at the front of the shoulder.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.