In today’s world, where most jobs require sitting for long hours in front of the computer, chest and shoulder muscles become tight and stiff, leading to poor posture and pain.

To counteract this, we need to do exercises that stretch and strengthen these muscles. In this article, we will discuss seven such exercises that can help you open up your chest and shoulders and improve your posture.

Exercise 1: Chest Expansion

Stand with your feet hip-distance apart, and your hands clasped behind your back, with your palms facing each other. Take a deep breath in, and as you exhale, lift your hands away from your back.

At the same time, lift your chest towards the ceiling and squeeze your shoulder blades together. Hold this position for 10-15 seconds and release. Repeat this exercise for 2-3 sets of 10-12 reps.

Exercise 2: Shoulder Blade Squeeze

Sit or stand with your arms by your side. Gently squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Hold this position for 5-10 seconds and release. Repeat for 2-3 sets of 10-12 reps.

Exercise 3: Wall Angels

Stand with your back against a wall, with your feet hip-distance apart. Place your arms against the wall, with your elbows bent at a 90-degree angle, and your palms facing forward.

Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall. Once your arms are straight, hold that position for 5-10 seconds, and then slowly lower them down to the starting position. Repeat for 2-3 sets of 10-12 reps.

Exercise 4: Doorway Stretch

Stand in a doorway with your arms outstretched at a 90-degree angle, placing each hand on the door frame. Slowly step forward with one foot, allowing your chest to open up as you do so.

Hold this position for 5-10 seconds and then step back to the starting position. Repeat with the other foot and do 2-3 sets of 10-12 reps.

Exercise 5: Cow Face Arms

Sit cross-legged on the floor or a yoga mat and extend your right arm overhead, bending it so that your palm is resting on your upper back. Reach your left arm behind your back, bending it and taking hold of your right hand.

If you cannot reach your hands, use a towel or a yoga strap to help you. Hold this position for 5-10 seconds and then release. Repeat with the other arm and do 2-3 sets of 10-12 reps.

Exercise 6: Eagle Arms

Stand with your feet hip-distance apart, and your arms extended in front of you at shoulder height. Cross your right arm over your left arm, and bend both elbows, so that your hands are touching your shoulders.

If possible, wrap your forearms and palms around each other. Hold this position for 5-10 seconds and release. Repeat with the other arm and do 2-3 sets of 10-12 reps.

Exercise 7: Scapular Push-ups

Get into a plank position, with your hands underneath your shoulders and your feet hip-distance apart. Keeping your arms straight, squeeze your shoulder blades together, bringing your shoulder blades down and back.

Hold this position for 5-10 seconds and release. Repeat for 2-3 sets of 10-12 reps.

Conclusion

These seven exercises can help you open up your chest and shoulders, improve your posture, and reduce pain and stiffness. It’s important to do them regularly, along with other stretches and exercises, to maintain a healthy and strong upper body.

If you have any pre-existing medical conditions, it’s best to consult your doctor before starting any exercise program.