Chest opener: how to do it
A gentle squeeze of your shoulder blades, with your chest lifted. A kind move after time spent looking down. Works: upper back, posture and shoulders.
How to do it
- Sit tall on a sturdy chair with your feet flat, or stand tall with a wall, counter or chair back within reach.
- Let your arms hang by your sides, palms facing forward.
- Breathe in and slide your shoulder blades gently toward each other.
- Breathe out and keep your chest lifted, with your chin level.
- Hold for 3 breaths, then relax. Repeat 4 times.
As you go
- Lift from the breastbone, not by arching your lower back.
- Keep your ribs soft and your belly gently drawn in.
- Breathe out as you squeeze. Keep breathing.
What it works
- Works
- upper back, posture and shoulders
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Squeeze your shoulder blades only a little, or rest your hands on your thighs.
Hold for 5 breaths, or hold your hands behind your back, fingers lightly clasped, and gently lift them.
This is a seated move as standard. Sit away from the chair back.
Take care
- Sensitive shoulders: keep your arms low, close to your sides.
- Sensitive neck: keep your chin level and do not tip your head back.
- Low bone density: keep the movement small and do not arch your back.
Where it is in the plans
In our walking plan: 16 of 28 days, first on day 1, Find your feet.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 16 of 28 days: 1 to 2, 6 to 7, 10 to 12, 14 to 15, 18, 20 to 22 and 26 to 28 | Day 1, week 1: Find your feet | 1 min |
| Walking plan, round 2 | 20 of 28 days: 1 to 3, 5, 7 to 11, 13 to 16, 18 to 19, 22 to 23, 25 to 26 and 28 | Day 1, week 1: Stronger roots | 45 s |
| Chair plan | 6 of 28 days: 12, 15, 17, 19, 24 and 27 | Day 12, week 2: Open chest | 3 min |
| Chair plan, round 2 | 5 of 28 days: 2 to 3, 16, 21 and 23 | Day 2, week 1: Upper back | 45 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min | Slide the shoulder blades together, chin level, 3 breaths each time. |
| 2 | 10 | 1 min | Slide the shoulder blades together, chin level, 3 breaths each time. |
| 3 | 15 | 1 min | Slide the shoulder blades together, chin level. |
| 4 | 22 | 1 min | Slide the shoulder blades together, chin level. |
In the plan, this move plays as a looping video with a spoken cue.
Chest opener: day 1 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.