Arms Behind Back Chest Stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Pectoralis Major

Secondary muscles

Anterior Deltoids, Biceps Brachii

How to do it

1. Stand or sit tall with the spine long and the chest open.
2. Reach both hands behind the lower back and interlace the fingers.
3. Straighten the arms and lift them slightly away from the body.
4. Draw the shoulder blades together and lift the chest toward the ceiling.
5. Hold and breathe steadily.

Form tips

• Do not arch the lower back — engage the core to stay tall.
• If the shoulders are tight, hold a strap or towel between the hands instead of interlacing.
• Roll the shoulders back and down, away from the ears.
• Feel the opening across the front of the chest and biceps.