Seated · Mobility · 40 seconds

Chest opener

Also called seated chest stretch, seated chest opener or shoulder blade squeeze.

How to do a chest opener

1. Sit tall near the front of a sturdy chair, away from the chair back.
2. Bend your elbows and rest your hands lightly on your waist.
3. Breathe in as you draw both elbows back and open across your chest, keeping your head level.
4. Stop short of any pinching between your shoulder blades.
5. Breathe out as you relax, then repeat.

In Vaskuna the voice says: “Sit tall, away from the chair back. Breathe in as you draw your elbows back to open the chest, then out as you relax.”

Go gently

Keep your head level and stop short of any pinching. Skip this one for 12 weeks after open heart surgery.

Breathe in as you open, and out as you relax.

Make it easier

Draw your elbows back only a little, keeping the movement small.

Make it a little harder

Hold the open position for one slow breath in and out before you relax.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 40 seconds. It is part of three routines: Breathe and unwind, Chair mobility, Reach and stretch.

Questions

How far back should my elbows go?

Only until you feel a gentle opening across the front of your chest. Stop before you feel any pinching between your shoulder blades. A small movement is plenty.

Why sit near the front of the chair?

So your elbows can move back freely without bumping the chair back. Keep both feet flat and sit tall.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Seated side bend
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.