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Stretches

Chest stretches

Chest openers stretch the front of the shoulders and ribs: doorway stretches, fish pose and supported backbends.

32 moves22 with 3D demosBeginner 13Intermediate 11Advanced 8

Beginner chest stretches 13

Extended puppy pose (Uttana Shishosana) demonstrated on the 3D figure3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipmentFoam Roller Thoracic Extension demonstrated on the 3D figure3D demoFoam Roller Thoracic ExtensionBeginner · A foam rollerLow cobra (Bhujangasana) demonstrated on the 3D figure3D demoLow cobra (Bhujangasana)Beginner · No equipmentLow lunge (Anjaneyasana) demonstrated on the 3D figure3D demoLow lunge (Anjaneyasana)Beginner · No equipmentReclining Bound Angle (Supta Baddha Konasana) demonstrated on the 3D figure3D demoReclining Bound Angle (Supta Baddha Konasana)Beginner · No equipmentSide-lying Open Book Rotation demonstrated on the 3D figure3D demoSide-lying Open Book RotationBeginner · No equipmentSphinx pose (Salamba Bhujangasana) demonstrated on the 3D figure3D demoSphinx pose (Salamba Bhujangasana)Beginner · No equipmentDynamic Chest Stretch demonstrated on the 3D figure3D demoDynamic Chest StretchBeginner · Other / check instructionsElbows Back demonstrated on the 3D figure3D demoElbows BackBeginner · Other / check instructionsShoulder Dislocates with a StrapBeginner · Pull-up barSupported Bridge (Setu Bandha Sarvangasana, supported) demonstrated on the 3D figureSupported Bridge (Setu Bandha Sarvangasana, supported)Beginner · No equipmentChest And Front Of Shoulder StretchBeginner · Other / check instructions

Intermediate chest stretches 11

Bow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentCrab Reach demonstrated on the 3D figure3D demoCrab ReachIntermediate · No equipmentFish Pose (Matsyasana) demonstrated on the 3D figure3D demoFish Pose (Matsyasana)Intermediate · No equipmentHalf frog pose (Ardha Bhekasana) demonstrated on the 3D figure3D demoHalf frog pose (Ardha Bhekasana)Intermediate · No equipmentHumble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipmentReverse warrior (Viparita Virabhadrasana) demonstrated on the 3D figure3D demoReverse warrior (Viparita Virabhadrasana)Intermediate · No equipmentTriangle pose (Utthita Trikonasana) demonstrated on the 3D figure3D demoTriangle pose (Utthita Trikonasana)Intermediate · A stepUpward Plank Pose (Purvottanasana) demonstrated on the 3D figure3D demoUpward Plank Pose (Purvottanasana)Intermediate · No equipmentUpward-facing dog (Urdhva Mukha Svanasana) demonstrated on the 3D figure3D demoUpward-facing dog (Urdhva Mukha Svanasana)Intermediate · No equipment

Advanced chest stretches 8

Dancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentFour-limbed staff pose (Chaturanga Dandasana) demonstrated on the 3D figure3D demoFour-limbed staff pose (Chaturanga Dandasana)Advanced · No equipmentSugarcane Pose (Ardha Chandra Chapasana)Advanced · A stepWheel Pose (Urdhva Dhanurasana)Advanced · No equipmentWild Thing (Camatkarasana)Advanced · No equipmentDrop-Back to WheelExpert · A wallKing Dancer Pose (full Natarajasana, both hands overhead)Expert · No equipmentOne-Legged King Pigeon (Eka Pada Rajakapotasana, full)Expert · No equipment

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Questions people ask

What are good chest stretches for beginners?

Start with moves graded easy, such as Extended puppy pose (Uttana Shishosana), Foam Roller Thoracic Extension, Low cobra (Bhujangasana). There are 13 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do chest stretches at home without equipment?

Yes. 26 of the 32 moves here need nothing but your body, a floor, a wall or a step, for example Extended puppy pose (Uttana Shishosana), Low cobra (Bhujangasana), Low lunge (Anjaneyasana).

What are the hardest chest stretches?

Moves graded advanced or expert include Drop-Back to Wheel, King Dancer Pose (full Natarajasana, both hands overhead), One-Legged King Pigeon (Eka Pada Rajakapotasana, full). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.