Shoulder & chest openers

Shoulder & chest openers

Tension-free upper body

How does it sound to have no tension in your back, neck, and shoulders? Good but unlikely, right? Sitting at your desk, staring into a laptop, or sitting in meetings with little chance to move happens to many of us. But even those of us with fewer desk-bound lives can get tension in the shoulders or feel a tightness in the chest. That’s because stressful thoughts and anxiety take their toll too.

When we are stressed, our breath gets shallow, shoulders hunch forward, and our neck tightens. And if this happens regularly, the symptoms will only worsen, leading to migraines, reduced productivity, sluggishness, and even heart problems. So start to open up right now with these shoulder and chest openers.

Open up your mind and body

You might think, I know the exercises I should do, but it’s too painful. My suggestion is to make a start anyway, do the simple opening exercises first, then graduate to more intense stretches as your pain eases. And, most importantly, calm down your mind and focus on the movements of the exercises.

This can do miracles. With the right mindset and slow movements, the tension will go eventually. So have an open mind and get started on these chest and shoulder exercises to release your pain and tension!

Focus on the centre of your chest

Let’s get started and do the three shoulder and chest openers. You can see the movements in the video above and the exercise chart below. In the video, I hold a small disc for a better focus, but you can also use a little ball. Focus on the center of your chest when you do the movements and visualize the color green for your heart chakra. The heart chakra is powerful and also helps you to open up.

shoulder and chest openers
shoulder and chest openers
shoulder and chest openers

1. back stretch

Stand with your legs 2 feet apart and the back straight. Fold your hands in front of your chest and slowly push to the front. Take your head towards your chest. Hold this position and repeat. Feel the stretch in the upper back. Breathe through the nostrils.

Timing: Do this exercise for 30 seconds, including 2 repetitions.

2. side twist shoulder

Stand with your legs 2 feet apart and the back straight. Place your hands on top of each other in front of your chest and slowly twist to the side. Hold the position. Feel the stretch in your shoulders and back of your body. Breathe through the nostrils.

Timing: Hold for 15 seconds each side.

3. shoulder stretch

Stand with your legs 3 feet apart and the back straight. Place your hands on top of each other in front of your body and slowly come down with your arms between your legs. Hold this position and repeat. Feel the stretch in your shoulders and arms. Breathe preferably through the nostrils.

Timing: Do this exercise for 30 seconds, including 2 repetitions.

You are doing a great job!

For more great stretches have a look at this website:
https://www.acefitness.org/education-and-resources/lifestyle/blog/5657/5-chest-stretch-variations

Leave a Reply

Your email address will not be published.