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A Zenbody practice · Nº 12

Chest and shoulders opener

For after a day at a desk. Opens up the chest and the front of the shoulders.

9 movements · about 6 minutes · standing to kneeling to floor · no equipment

The sequence

1
Shoulder Rolls
30s
2
Wall Angels
30s
3
Chest Opener
45s
4
Upward Salute
30s
5
Camel Pose
30s
6
Upward Dog
30s
7
Spinal Twist
60s left
8
Spinal Twist
60s right
9
Child's Pose
45s

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Wall Angels, standing position

Wall Angels

30s

Slide your arms slowly. Head, shoulders, and lower back touching the wall.

  1. Stand with your back against a wall, feet a small step away from it.
  2. Press your low back, shoulders, and head gently into the wall.
  3. Bend your elbows and rest your arms on the wall, like a goalpost.
  4. Slide your arms slowly up and back down, keeping them against the wall.
Where you feel itFront of the shouldersChestBetween the shoulder bladesMid back

Easier: Let the wrists hover off the wall if they will not reach. Elbows stay. Lie on your back and do the same slide along the floor.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

Upward Salute, standing position

Upward Salute

30s

Reach tall. Let your ribs lift away from your hips.

  1. Stand with your feet under your hips, arms at your sides.
  2. Sweep both arms out wide and up until they frame your head.
  3. Reach your fingertips toward the ceiling, hands about shoulder-width apart.
  4. Soften your shoulders and let your gaze follow your hands.
Where you feel itSides of the ribsShoulders

Easier: Hands on hips, or elbows bent, if reaching overhead is uncomfortable.

Camel Pose, kneeling position

Camel Pose

30s

Hips forward, chest lifting. Reach back with control.

  1. Kneel with your knees hip-width and the tops of your feet down.
  2. Bring your hands to your low back, fingers pointing down.
  3. Lift your chest and press your hips forward.
  4. Reach one hand at a time toward your heels if it stays comfortable.
Where you feel itChestAbdomenFront of the thighs

Easier: Keep both hands on your low back and skip reaching for the heels. Tuck your toes under to bring your heels closer.

Upward Dog, floor position

Upward Dog

30s

Chest forward and up. Shoulders away from your ears.

  1. Lie face down, hands beside your ribs.
  2. Press into your hands and straighten your arms, lifting your chest.
  3. Draw your shoulders back and down.
  4. Keep your legs active and your gaze forward.
Where you feel itFront of the hipsAbdomenChest

Easier: Stay on your forearms for a lower version.

Spinal Twist, floor position

Spinal Twist

60s each side

Knees fall one way, arms the other.

  1. Lie on your back and draw both knees in.
  2. Let both knees fall to one side.
  3. Open your arms wide and rest them on the floor.
  4. Turn your head the opposite way if that feels good on your neck.
Where you feel itLower backOutside of the hipChest

Easier: Stack a pillow between the knees, or keep the feet on the floor and drop the knees only partway.

Child's Pose, floor position

Child's Pose

45s

Let everything settle. Breathe into your back.

  1. Kneel with your big toes together, knees as wide as feels good.
  2. Sit your hips back toward your heels.
  3. Walk your hands forward and rest your forehead down.
  4. Stay, and let your breath move your back ribs.
Where you feel itLower backHips

Easier: Rest your forehead on stacked fists or a pillow if it doesn't reach the floor.

More practices

Bring those shoulders back

Strength work for the upper back, the kind that moves posture.

about 4 min · 7 movements · standing to floor

Posture and strength

Stretches the neck, then strengthens what holds it up.

about 7 min · 11 movements · standing to floor

Standing hamstrings

Works the backs of the legs, hips to heels.

about 6 min · 7 movements · standing

All twenty practices

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Chest and shoulders opener · 6 min