HIP FLEXOR

Chest Stretch Against Wall

Unwind Tight Muscles & Boost Flexibility

Turn any wall into your mobility coach! This simple chest stretch against the wall undoes hunching and opens tight pectoral muscles.
The chest stretch against the wall specifically releases your pectoralis major/minor and anterior deltoids – perfect for counteracting “desk hunch” or post-workout tightness.

✨ Key Benefits

✅ Counters rounded shoulders from computer work

✅ Improves breathing capacity by opening the chest

✅ Relieves upper back tension through reciprocal relaxation.

✅ Enhances flexibility for pushing movements.

✅ No equipment needed, just a flat surface

Chest Stretch Against the wall

Chest Stretch

📋 How to Do Child’s Pose Stretch

1️⃣ Find Your Position

  • Stand facing parallel to a wall
  • Place palm and forearm flat against wall at shoulder height

2️⃣ Rotate Away

  • Gently turn your body away from the wall
  • Keep entire arm in contact with the surface

3️⃣ Deepen the Stretch

  • Step forward with the opposite foot to increase tension
  • Maintain tall posture – don’t lean forward

4️⃣ Hold & Breathe

  • Hold for 20-30 seconds per side
  • Focus on deep diaphragmatic breathing

Modifications:

  • Beginner: Reduce rotation angle
  • Advanced: Add a slight backward lean

 📊 Quick Reference Table

Muscles Worked

Difficulty Level

Pectoralis major

Beginner-friendly

Anterior deltoids

Adjustable intensity

Biceps brachii

No equipment needed

⚠️Safety Check: 

✔ Warm up with arm circles first

✔ Keep core gently engaged

✔ Progress gradually day by day

🚫 Common Mistakes 

✖ Force painful positions

✖ Lift shoulders toward ears

✖ Hold your breath

Quick Tip:

Pair this chest stretch against the wall with upper back exercises for balanced posture!