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Wall Chest Opener

Effective chest and shoulder stretch using a wall for support.

• ID: c8e1a432
• Discipline: stretching
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: wall

Goal

Open the chest and stretch the front shoulder muscles for improved posture.

Step-by-step guide

1. Stand sideways to a wall at arm's length.
2. Raise the wall-side arm to shoulder height and place the palm flat against the wall.
3. Keep the elbow slightly bent.
4. Slowly rotate your body away from the wall.
5. Feel the stretch across the chest and front shoulder.
6. Keep the head and neck relaxed.
7. Hold the stretch, return, then switch sides.

Breathing cues

• Inhale deeply to expand the chest.
• Exhale slowly and deepen the rotation slightly.

Common mistakes

• Placing the arm too high or too low.
• Tensing the neck and turning the head toward the wall.

Recommended volume

2 to 3 holds of 30 to 40 seconds per side.