A standing chest and shoulder opener with the hands on the lower back and the elbows drawn back toward each other. A quick posture reset between sets or at a desk.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing tall, hands on your lower back with the fingers pointing down and the elbows out to the sides.
Stand tall with the chin level and the ribs down.
Gently pull the elbows back as if trying to touch them together behind you.
Hold when you feel a stretch across the chest and fronts of the shoulders.
Relax the elbows forward to release.
Breathing: Breathe into the chest and draw the elbows back a little on each exhale.
Squeeze the shoulder blades together
Chest lifts, ribs stay down
Neck long
Arching the lower back
Pushing the head forward
Shrugging the shoulders
Stretch to mild tension and stop if you feel pinching at the front of the shoulder.