Seated Hands-Behind Chest Opener | Self-stretch in 3D
Seated Hands-Behind Chest Opener: seated (chair), chest and front of the shoulder. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Chest and front of the shoulder
A self-stretch for the chest and front of the shoulder. Support your body and stay within a comfortable range.
Starting position
Sit towards the front of a chair and clasp your hands behind your back at waist height.
Movement phases
1. Clasp the hands behind you
Without leaning on the backrest, lengthen your back.
2. Open the chest
As you reach your clasped hands down and away, draw your shoulders back and lift your chest.
3. Hold the stretch
Breathe where you feel a stretch from the chest to the front of the shoulders.
4. Return
Release your hands and return your arms to your sides.
What to check yourself
Check that you are not arching your lower back and that your shoulders are not hunched.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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