How to Do a Body Bar Seated Chest Stretch

The Body Bar seated chest stretch loosens and opens the muscles of the chest and shoulders. It is common to do this stretch by clasping the hands behind the back. However, performing this movement with the body bar can give you a deeper stretch and help you maintain good posture. The weight of the Body Bar will bring your shoulders back and down which can make this stretch more effective.

Difficulty: Easy

Instructions

1. Sit in a cross legged position on the floor. If sitting on the floor is uncomfortable you can sit up on a cushion to raise your hips higher then your knees. If this still does not work, you can sit in a chair without arms although the chair will restrict your movement a bit.

2. Bring the body bar behind you and hold on with your palms facing away from you. You will feel this stretch in different areas depending on whether you place the hands closer together or further apart. Try different variations to fully stretch the muscles.

3. Without tipping the shoulders forward, and keeping the shoulders down and away from the ears, lift the bar straight back and away from your body. If you are able, try to also lift the bar up slightly as long as you do not hunch the shoulders.

4. Hold for five to ten deep breaths. Let the weight of the bar help to keep your shoulders down and over the hips.

Tips & Warnings

• Remember to keep the body straight and do not lean or tip the shoulders forward just to go deeper into the stretch.
• Use caution with this stretch if you have any shoulder injuries. Do not bounce the stretch.

Resources

• Body Bar Seated Chest Stretch

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