Elbows Back Chest Stretch

Stand with your feet shoulder-width apart and place both palms lightly on your lower back. Open your chest and keep your shoulders down and back.

Press your palms gently into your lower back as you slowly draw your elbows back. Keep your shoulders down and gently lift your chest forward.

Stop where you feel a gentle stretch across your chest and hold. Rather than forcing your elbows closer, stay in that range for about 15–20 seconds.

Focus on the center of your chest and the fronts of your shoulders opening and lengthening. If only your lower back arches, lower your hand position slightly to bring the stretch back to your chest.

Overarching your back or forcing your elbows together places stress on your lower back and shoulders instead of your chest. Keep your pelvis facing forward and draw only your elbows back slowly.

Exhale slowly as you draw your elbows back, then breathe comfortably while holding. Avoid holding your breath so your chest muscles can relax.

Slightly change your palm position up or down to feel different angles as your chest opens. Using this after presses or flyes can help release tight chest muscles.