Stretch of the Week: Chair Chest Stretch

For the month of June we are exploring chair stretches for the weekly stretch!

This month is dedicated to all the sitting a majority of us do on a daily basis. These stretches will focus on opening up the chest, hips, low back, and hamstrings; areas where we all need a little more flexibility.

For the first week we will review the Chair Chest Stretch. It targets the chest muscles, as well as the forearm and upper arm muscles. You will need a chair, preferably one without wheels. If your work chair has wheels, make sure they are locked in place.

Please do not perform this stretch if you are currently experiencing any shoulder injuries or issues. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

Starting Position:

1. Sit along the edge of your chair. Feet are flat on the floor, hip distance apart. Knees are bent and positioned directly above the ankles. Knees and hips are in line.

Performing the Chair Chest Stretch:

2. Reach your hands back to each corner of the seat; right hand to right corner, left hand to left corner. Straighten your arms, roll your upper arms out and back, and sit up tall.
3. While seated here, draw in the belly button to the spine. Make sure you are breathing comfortably while the belly button is drawn in. Next, reach the chest forward and the crown of the head to the ceiling. Feet stay planted to the floor. Notice the differences in the Yes and No photos below. Refrain from slouching!
4. Stay here a minimum of 30 seconds up to a full minute. Take a minute from your work day and stretch!

Questions? Email me at rachel.lackowski@athletico.com

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