If you spend a lot of time leaning towards a screen or steering wheel, the muscles across the front of your chest can start to feel tight. When they’re tight, sitting tall can feel like you’re pulling against them. Easing that tightness makes an open, upright position feel more natural.

Why the chest matters

Your chest muscles attach to the front of your shoulders. When they spend a lot of time in a shortened position, they can feel tight and pull your shoulders forward. Research has found that a shorter chest muscle at the front of the shoulder is linked with the shoulder blade sitting further forward.

Stretching helps

Studies comparing stretches for this muscle found that a simple stretch in a doorway, with your arm raised and leaning gently forward, increased its length. Your VIDA videos include chest stretches that work in a similar way.

Pairing stretch with strength

Easing your chest works best alongside strengthening your upper back. One opens the front, the other helps you hold the position. Many people find doing both in their VIDA video makes sitting tall feel easier.

What it should feel like

A chest stretch should feel like a gentle opening across the front of your chest and shoulder, not a strain. If you feel tingling down your arm, ease off.

Breathing into it

Slow breaths during a chest stretch can help the muscles relax. Many people find their ribs widen and the stretch deepens a little as they breathe out.

Something to try this week

During the chest stretches in your VIDA video this week, take three slow breaths in each one. Notice how your shoulders feel when you sit back down.

What to take away

• Tight chest muscles can pull your shoulders forward.
• Chest stretches can help these muscles lengthen.
• Pair chest stretches with upper back strengthening.
• Keep stretches gentle, and breathe slowly into them.

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