# Chest Opener

Stand tall, clasp the hands behind the back, and lift the chest to peel open
the front of the shoulders and pecs — the antidote to a day rounded over a
desk or a phone.

- **Category:** Stretching
- **Type:** Static stretch (isometric hold)
- **Targets:** Chest (pectorals), front of the shoulders, biceps
- **Prescription:** Hold 30 s, breathing wide into the chest, then release and repeat once
- **Defaults:** 2 × 30 s

## Setup

Stand tall with the feet hip-width and the knees soft. Reach both arms behind
the low back and interlace the fingers, palms together.

## Execution

1. Draw the shoulder blades down and together and straighten the elbows as far
   as is comfortable.
2. Lift the clasped hands gently away from the body until you feel the chest
   open.
3. Raise the breastbone and let the gaze drift slightly upward.
4. Hold and breathe wide into the front of the chest, then release slowly.

## Cues

- Lead with the chest, not the chin — length before lift.
- Keep the shoulders drawing down away from the ears.
- Squeeze the shoulder blades together to deepen the stretch instead of
  cranking the arms up.

## Common Mistakes

- Shrugging the shoulders up toward the ears.
- Arching hard through the low back instead of opening the chest.
- Yanking the hands higher than the shoulders can comfortably allow.

## Progression

Hands lower on the back with straighter elbows → clasp a strap and walk the
hands closer → hinge forward with the arms rising overhead for a deeper pec and
shoulder stretch.
