5-Minute Chest-Opening Flow
Warm the spine, open the chest from a supported seated position, add a clasped-hand stretch, then finish with a bilateral forearm-supported chest hold.
ORIGINAL VIDEO
5 Min Chest Stretches for Tightness | Chest Stretches After Workout (FOLLOW ALONG)
The source is a narrated four-part chest routine. Complete captions provide the sequence and setup; two reviewed frames at 03:30 and 04:45 confirm the furniture-supported stretch proceeds left arm then right arm.
Original video: Journey to Mobility · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Seated Cat-Cow with Elbow Openingabout 55 sec
Open the elbows and chest on the inhale, then round the spine and draw inward on the exhale.
- 02Seated Hands-Behind Chest Liftabout 45 sec
Plant the hands behind you and actively lift the chest without letting the back collapse.
- 03Clasped-Hands Chest Openerabout 35 sec
Clasp the hands behind the back, squeeze the shoulder blades, and optionally hinge forward.
- 04Kneeling Forearm-Supported Chest Stretchabout 2 min
Place one forearm on a stable support at 90 degrees and lower the chest while the hips remain over the knees.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a soft, non-slip surface and a stable couch, table, wall, or doorframe. Keep shoulder stretches gentle and stop before any front-shoulder pinching. Stop for pain, numbness, dizziness, or tingling.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.