Chest and shoulder stretch (4 positions)
Chest and shoulder stretch (4 positions)
- Lie on your back with your knees bent and your feet about hip-width apart.
- Tuck your chin, and relax your shoulders with your arms at your sides.
- If you don't feel a mild stretch in your shoulders and across your chest, use a foam roll or tightly rolled towels under your spine, from your tailbone to your head.
- Make sure that your head and tailbone area are supported with the roll of towels or on the foam roll. Be sure the roll is in line with your spine.
- Hold this position while you move your arms into the following positions:
- Arms down at your sides, with the palms facing up.
- Arms out to your sides in a T shape.
- Arms out to your sides with your elbows bent to 90 degrees, as in a goalpost shape.
- Arms stretched over your head.
- Hold each arm position for 15 to 30 seconds.
- Repeat the entire cycle of arm movements 2 to 4 times.
Current as of: May 1, 2026
Author: WebMD Ignite Staff
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