Mobility · Beginner
Chest and Front of Shoulder Stretch
This stretch uses a broomstick or similar pole to open up the chest and the front of the shoulders — two areas that tend to tighten from years of sitting, driving, and working at a desk. By lifting the pole up and behind you, you gently reverse that forward-rounded posture. Regular practice can make it easier to reach overhead, put on a jacket, or simply stand taller.
Category
Mobility
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 weight evenly distributed between both feet.
- 02
Hold a broomstick or dowel rod in front of your thighs with both hands, palms facing down.
- 03
Slide your hands out until they are slightly wider than shoulder-width apart — you need room to move.
- 04
Keep your elbows soft, not locked straight, throughout the entire movement.
- 05
Slowly raise the pole up in front of you, then continue lifting it up and over your head.
- 06
Lower the pole behind your head only as far as your shoulders allow without pain — stop if you feel a sharp pinch.
- 07
Hold the end position for 20 to 30 seconds, breathing slowly and letting your chest open with each exhale.
- 08
Reverse the motion to bring the pole back to the front — do not drop it or rush.
Dosage
How long, how many
Sets
3
Reps
1 hold per set
Rest
30 sec
Watch for
Common mistakes
Grip too narrow — if your hands are close together, your shoulders will jam before the pole clears your head. Widen your grip until the movement feels smooth.
Arching the lower back as the pole goes behind you — if your ribs flare out and your belly pushes forward, you've gone too far. Gently brace your stomach and stop a few inches earlier.
Rushing through the movement — if you swing the pole quickly, you lose the stretch and risk pulling a shoulder. Move slowly enough that you could stop at any point.
Locking the elbows straight — rigid arms put extra stress on the shoulder joint. Keep a slight bend throughout.
Holding your breath — tension in the chest and shoulders won't release if you're braced. Breathe out as the pole moves behind you.
Scale it
Easier and harder variations
Easier
Use a longer towel or resistance band instead of a pole, and widen your grip as much as needed — even hands near the ends of the towel is fine.
Use this if a rigid pole feels awkward or if your shoulders are very tight and can't complete the arc.
Harder
Slowly narrow your grip by one inch each week as your flexibility improves, which increases the stretch on the chest and shoulders.
Use this once you can complete the full arc comfortably with a wide grip and want to gradually increase range of motion.
Note
Stand in a doorway, place your forearms on the door frame at shoulder height, and gently lean your chest forward until you feel a mild stretch — no pole needed.
Use this if you have a shoulder replacement, rotator cuff history, or any pain when lifting your arms overhead.
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