Stand with your feet hip-width apart, toes pointing forward and arms by your sides. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow your low back to arch.
Action: Exhale. Lift your chest up and out as you rotate the shoulders, turning them out. Pull your shoulder blades toward one another. Hold for 15-30 seconds for 2-4 repetitions.
- To increase the stretch in the pectoralis minor and stretch the anterior deltoid, reach your arms behind your back. Clasp your hands together (or grab a towel). Slowly pushing out through the hands and lift them up and away from your body. Do not allow the hips to shift forward or the low back to arch.
- To increase the stretch in the chest using a partner. Have a partner stand behind you. Reach your arms behind your body thumbs facing up and palms outward. Have the partner apply gentle pressure to the outside of the arms.
If adding the anterior deltoid stretch or partner assist, be sure to maintain neutral alignment. While the chest will slightly lift up and out, do not force your chest forward.