Tenglow
Cool-downs
How to do the chest and shoulder stretch
The chest and shoulder stretch opens the front of your body, gently stretching the chest and the front of the shoulders.
How do you do it?
- Stand tall with your feet hip-width apart.
- Place one arm against a wall or doorframe, or reach it behind you.
- Step or turn gently away from the arm.
- Keep your shoulders down.
- Switch sides after the interval.
Breathing: Breathe slowly and let your chest relax with each out-breath.
What are the common mistakes?
- Shrugging your shoulder up toward your ear. Keep your shoulders down and back.
- Cranking the stretch hard. Aim for a mild pull across the chest.
How can I make it easier or harder?
Easier
Lower the arm
Harder
Step through further
How does it work in Tenglow?
The chest and shoulder stretch is in the cooldown. The timer runs 30 to 45 seconds with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Lower the arm and ease off if you feel pinching in your shoulder or tingling in your hand. This is general fitness information, not medical advice.
Questions about the chest and shoulder stretch
Where should I feel a chest stretch?
Across the front of your chest and the front of your shoulder, a mild pull on the stretched side. If you feel it in the front of the shoulder joint as a sharp pinch, lower the arm and reduce the stretch.
How high should my arm be?
Start with the arm lower, around shoulder height or below, which is gentler. Raising it changes which fibers stretch. Pick the height where you feel a comfortable pull and no pinching. Relax your shoulder down and back as you hold, and breathe slowly so the stretch stays gentle and steady throughout.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).