Warm-up · Beginner
Chest and Front of Shoulder Stretch
This stretch opens up the chest and the front of the shoulders using a broomstick or similar pole as a guide. Many people carry tightness in these areas from years of desk work, driving, or simply rounding forward — and that tightness can limit how well you reach, lift, or stand tall. Done regularly, this movement helps restore the range of motion you need for everyday tasks like reaching overhead or pulling on a coat.
Category
Warm-up
Difficulty
Beginner
Equipment
Other
MET
2.3
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Stand with your feet together or hip-width apart and hold a broomstick or dowel rod in front of you at hip height.
- 02
Grip the stick with both hands wider than shoulder-width, palms facing down toward the floor.
- 03
Keep your elbows straight but not locked — think long arms, not rigid ones.
- 04
Slowly raise the stick up and forward, then continue lifting it up over your head and behind you as far as feels comfortable.
- 05
Stop the moment you feel a firm stretch across your chest or the front of your shoulders — do not push into pain.
- 06
Hold the end position for 20 to 30 seconds, breathing slowly and letting the stretch deepen on each exhale.
- 07
Bring the stick back over your head to the front to finish the rep — do not drop it or jerk it forward.
Dosage
How long, how many
Sets
2
Reps
3-5
Rest
30 sec
Watch for
Common mistakes
Gripping too narrow — if your hands are close together, your shoulders can't rotate freely; slide them out until the movement feels smooth.
Arching the lower back as the stick goes overhead — if your ribs flare up and your back curves sharply, your chest is too tight for that grip width; widen your hands.
Rushing through the movement — if you're swinging the stick rather than lifting it with control, slow down so the stretch actually has time to work.
Shrugging the shoulders up toward the ears — if your neck disappears, consciously drop your shoulders down before continuing the lift.
Holding your breath — if you notice you've gone silent and stiff, exhale slowly; tension in the breath means tension in the muscles you're trying to release.
Scale it
Easier and harder variations
Easier
Widen your grip further toward the ends of the stick — the wider your hands, the easier it is to bring the stick overhead without straining.
Use this if you feel pinching in the shoulder or can't get the stick past your head without your back arching.
Harder
Gradually move your hands closer together on the stick, which increases the demand on chest and shoulder flexibility.
Try this once you can complete the full arc comfortably with a wide grip.
Note
Skip the stick and instead clasp your hands behind your back, then gently lift your arms away from your body while standing tall — this gives a milder chest stretch with no overhead movement.
Use this if you have a shoulder replacement, rotator cuff injury, or any condition that limits overhead range of motion.
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