Chest stretch

If you sit for a long time, this stretch is one of the most effective ones to counteract the rounded shoulders and rounded back that can form over time (when you hover over that keyboard).
Your chest muscles tend to tighten with bad posture, which can pull your shoulders forward even more. This stretch helps stretch out those worn-out muscles and get you sitting tall again. To do this exercise, follow these steps:

1. Sit tall with both your feet flat on the floor and your back flat against the back of your chair.
2. Clasp your hands together behind your head (see Figure a) and inhale.
3. As you exhale, gently press your elbows back, squeeze your shoulder blades together, and lift your chin and chest toward the ceiling (see Figure b).
4. Hold the stretch for 30 seconds and then release back to starting position.
5. Repeat this stretch several times each hour of sitting still or at least a few times a day.

A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep your chest lifted and your abdominals tight.
• Don’t compress or arch your lower back.