PILATES MOTION ATLAS

Seated Chest Stretch | Self-stretch in 3D

Seated Chest Stretch: 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.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Chest Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

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 away from the backrest of the chair with your arms by your sides.

Movement phases

1. Set your seated position

Draw your shoulders back and down.

2. Open the arms

Turning your palms forwards, open your arms out to the sides and back.

3. Hold the stretch

Lift your chest gently forwards and feel the stretch across the front of the chest.

4. Lower the arms

Lower your arms without hunching your shoulders.

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.

References and scope

NHS — Sitting exercises ↗
Chest stretch, upper body rotation and neck rotation in a chair.

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

Open in 3D