Chair Seated Single Chest Stretch

Sitting Single Chest Stretch on a Chair

1. Equipment Needed:
- A sturdy chair with a backrest.

2. Starting Position:
- Sit comfortably on the chair with your feet flat on the ground.
- Ensure your back is straight and your shoulders are relaxed.

3. Hand Positioning:
- Place your right hand on the backrest of the chair.
- Reach your left arm across your body.

4. Stretching Movement:
- While keeping your right hand on the backrest, gently twist your torso to the right.
- As you twist, feel the stretch across your chest and shoulder.

5. Hold the Stretch:
- Hold the position for 15 to 30 seconds.
- Breathe normally and do not push too hard; the stretch should feel comfortable.

6. Return to Starting Position:
- Slowly return to the starting position.

7. Repeat on the Other Side:
- Switch your hand position, placing your left hand on the backrest and reaching your right arm across your body.
- Repeat the stretch to the left side.

8. Duration:
- Aim to perform 2 to 3 repetitions on each side, holding each stretch for 15 to 30 seconds.

9. Tips:
- Keep your movements slow and controlled.
- Ensure you are breathing deeply throughout the stretch.
- Avoid any jerking or bouncing movements to prevent injury.