Cool-down · Beginner
Chest and Front of Shoulder Stretch
This stretch opens up the chest and the front of the shoulders by gently moving your arms back behind your body. It's a great antidote to hours of sitting, driving, or working at a desk — all of which tend to pull the shoulders forward and tighten the chest. Using a pole or broomstick gives you control over the range of motion so you never push further than feels comfortable.
Category
Cool-down
Difficulty
Beginner
Equipment
Other
MET
2.3
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Stand with your feet hip-width apart and your knees soft — not locked straight.
- 02
Hold a broomstick or dowel rod in front of your thighs with both hands, palms facing down.
- 03
Grip the stick wider than shoulder width — your hands should be near the ends of the stick.
- 04
Keep your elbows straight but not rigid as you begin to raise the stick.
- 05
Slowly lift the stick up in front of you, continuing the arc up over your head.
- 06
Continue moving the stick back behind your head and toward your lower back, stopping the moment you feel a firm stretch — not pain.
- 07
Hold the end position for 20 to 30 seconds, breathing slowly and letting your chest open with each exhale.
- 08
Reverse the arc to bring the stick back to the starting position before releasing your grip.
Dosage
How long, how many
Sets
2
Reps
1-3 holds
Rest
30 sec
Watch for
Common mistakes
Gripping too narrow — if your hands are close together, the stick won't travel behind your head without forcing your shoulders. Widen your grip until the movement feels smooth.
Holding your breath — if you notice your jaw is clenched and your shoulders are creeping up toward your ears, exhale deliberately and let them drop.
Pushing through shoulder pain — a stretch should feel like a firm pull, not a sharp pinch. If you feel pinching in the shoulder joint, stop and use a wider grip or try the easier modification.
Arching the lower back as the stick goes behind you — if your ribs flare out and your belly tips forward, you've gone too far. Pull your belly button gently inward and only go as far back as you can without your back arching.
Rushing the movement — swinging the stick quickly reduces the stretch and increases the chance of strain. Move slowly enough that you could stop at any point.
Scale it
Easier and harder variations
Easier
Stand in a doorway, place your forearms on the door frame at shoulder height, and gently lean your chest forward until you feel a stretch — no stick needed.
Use this if lifting your arms overhead causes discomfort or if you don't have a stick handy.
Harder
Use a narrower grip on the stick — move your hands a few inches closer together to increase the demand on chest and shoulder flexibility.
Try this once the standard grip feels easy and you can complete the full arc without any back arching.
Note
Sit upright in a chair, clasp your hands behind your back at waist level, and gently squeeze your shoulder blades together while lifting your hands slightly — a low-range version that avoids overhead movement entirely.
Use this if you have a rotator cuff injury, recent shoulder surgery, or any condition that limits overhead reach.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- free-exercise-db · Unlicense / Public Domain
- claude