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Elbow opening with hands behind the head

With your hands behind your head, you take your elbows from pointing forwards to pointing out to the sides, sitting up; later, lying down, you let them open towards the bed. It stretches the front of the chest and the armpit after breast surgery, for washing your hair and the arms-up position used for radiotherapy. There's no 3D demo for this move yet: follow the written steps.

Movement guide

Elbow opening with hands behind the head

DemandEasy
Equipment requiredNo equipment
Muscle focusChest · Shoulders
Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Elbow opening with hands behind the headBeginner · No equipment

Beginner grade.

Harder option

Fish pose (Matsyasana) demonstrated on the 3D figure3D demoFish pose (Matsyasana)Intermediate · No equipment

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Sitting: sit tall and put your hands behind your head, elbows pointing forwards.
  2. Bring your elbows back so they point out to the sides, then return. That's one.
  3. Lying (from the second week): lie on your back with your knees bent and your hands behind your head, or your fingertips resting on your ears, elbows pointing up.
  4. Let your elbows fall slowly out to the sides and gently press them towards the bed as far as is comfortable. Hold for a count of 10, then relax.
  5. If lying flat is hard, prop your head and upper back on pillows and use fewer as you get more comfortable, or do it sitting, leaning back in a chair.

Form cues

  • Neck relaxed, head heavy on the pillow.
  • It can take weeks for the elbows to get near the bed.
  • A stretch is normal; increasing pain isn't.

Practice and cautions

5 times, 3 times a day for the first 3 months, holding the lying version for a count of 10: Breast Cancer Now's leaflet, which suggests keeping the sitting version going once a day after that. Hull's DIEP leaflet holds for 5 to 10 seconds, 5 to 10 times.

Breast Cancer Now includes the sitting version in the first week and the lying version from the second. Hull's leaflet after lymph node clearance starts hands-behind-the-head work from day 8, and Cancer Research UK's back flap leaflet from about the third week. After a reconstruction, follow your own team's leaflet. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routineLog a session
Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Chest. Also: Shoulders.

Anatomy: Pectoralis major, Pectoralis minor, Serratus anterior.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Doorway chest opener demonstrated on the 3D figure3D demoDoorway chest openerBeginner · A wallDynamic chest stretch demonstrated on the 3D figure3D demoDynamic chest stretchBeginner · No equipmentElbows back demonstrated on the 3D figure3D demoElbows backBeginner · No equipmentKneeling chest stretch on a stability ball demonstrated on the 3D figure3D demoKneeling chest stretch on a stability ballBeginner · Exercise ballOverhead stick stretch demonstrated on the 3D figure3D demoOverhead stick stretchBeginner · Other / check instructionsStanding biceps stretch demonstrated on the 3D figure3D demoStanding biceps stretchBeginner · No equipment

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Questions people ask

What muscles does the Elbow opening with hands behind the head work?

Mainly the chest, with help from the shoulders.

What equipment do I need for the Elbow opening with hands behind the head?

No equipment: your body weight and a little floor space.

Is the Elbow opening with hands behind the head good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Fish pose (Matsyasana).

How do I make the Elbow opening with hands behind the head harder?

Progress to the Fish pose (Matsyasana), or add load, range or slower lowering once your form is solid.