Move · Videos · Stretching · 16 min

16-Minute Chest and Shoulder Opening Stretch

16-Minute Chest and Shoulder Opening Stretch — video by Strength Side Play · 16:23

Video by Strength Side on YouTube · Open on YouTube

Two rounds of upper-body stretches: upper-back rounding, an overhead shoulder opener with hands on a raised surface, a floor pec stretch and crab lifts, with harder versions added in the second round. Good for stiff shoulders and rounded posture.

  • 16 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Upper-back rounding: clasp your hands, try to pull them apart and round your upper back; 10 slow reps. 0:24
  2. Overhead opener: hands on a raised surface, push down and reach your shoulder blades up; back off if it pinches. 2:00
  3. Floor pec stretch: face down, arm out wide, roll open with the other hand, shoulder away from your ear; each side. 3:51
  4. Crab lifts: hands behind you, push the floor away and lift your hips and chest to the sky; 10 reps. 6:10
  5. Round 2: the upper-back rounding again, adding a rotation to each side, five each way. 8:03
  6. Overhead opener with a hip shift: arms overhead on the surface, pull one hip away to open that side; each side. 9:16
  7. Harder pec stretch: pull the top leg over to add a spine rotation, keeping the shoulder down; six each side. 10:59
  8. Single-arm crab: push one hand hard into the ground, put the other behind your head and open up; six each side. 13:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pull your shoulder away from your ear in the pec stretch so it does not roll forward
  • In the crab, push the floor away and lift your chest rather than sinking
  • Back off if you feel pinching at the front of the shoulder

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadcrab lifts, pushing down overhead, pec stretch
  • Wrists & hands takes loadcrab lifts, single-arm crab, pushing on a raised surface
  • Upper back movesupper back rounding, twists, chest opening
  • Lower back moveslying twist with leg over, crab lifts
  • Hips moveship hinge with hands on a surface, crab lifts
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Back off if the shoulder pinches; round 1 is the basic set

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Strength Side; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety