Bryststrekk med hendene bak ryggen

Chest stretch with hands behind the back is a simple exercise that helps to open the chest and stretch the pectoralis major and shoulder muscles . This stretch is especially useful for people who work at a computer or sit a lot, as it counteracts poor posture and can help relieve tension in the upper body.

Correct execution and technique

How to perform chest stretches with hands behind the back correctly:

  1. Stand with your feet hip-width apart , and keep your back straight.
  2. Take your arms behind your back and fold your hands together.
  3. Stretch your arms back and gently lift them up towards the ceiling, while opening your chest and pulling your shoulders back.
  4. Keep your shoulders relaxed and avoid arching your back.
  5. Hold the stretch for 20-30 seconds while breathing evenly.

Common errors

Avoid these mistakes when doing chest stretches with your hands behind your back:

  • Lean forward head: Keep your head in a neutral position, do not push it forward while stretching.
  • Lifting the arms too high: Do not force the arms up too high if this causes discomfort in the shoulders. Only go as far as your flexibility allows.
  • Tense shoulders: Make sure your shoulders are relaxed while performing the stretch.

Modifications and variants

Here are some options that can make the stretch more comfortable:

  • Using a towel or strap: If it is difficult to fold your hands together, you can use a towel or a strap between your hands to adjust the stretch.
  • Sitting variation: Perform the stretch sitting for more support and balance.

Video demonstrations

Here are two videos showing different approaches to chest stretches with hands behind the back:

Number of repetitions and sets

Hold the stretch for 20-30 seconds , and repeat 2-3 times. This can be done daily to relieve tension and improve posture.

Breathing technique

Use the correct breathing technique for a more effective stretch:

  • Before starting the stretch, take a deep breath and pull your shoulders back slightly.
  • Exhale as you extend your arms back, letting your breath help you open your chest more.
  • Maintain even breathing throughout the stretch to maximize relaxation and flexibility.
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