Chest 3

Instructions

• Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
• Make small circles with your arms, gradually increasing the size of the circles.
• Reverse the movement at the halfway point.

Modifications

• For less intensity, bend your arms at your elbows and perform smaller circles closer to your body.

Benefits

Chest, Neck, Shoulders, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
• Swing your arms forward across your chest, crossing one arm over the other.
• Then swing your arms back out to the sides, opening them wide.
• Repeat the motion, alternating which arm crosses over the other each time.

Tips

• Start with slower swings and gradually increase speed as you warm up.

Modifications

• Keep your arm swings smaller if you experience any discomfort.

Benefits

Biceps, Chest, Shoulders, Triceps, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart.
• Clasp your hands behind your head and widen your arms to bring your elbows out and back.
• Gently squeeze your shoulder blades together and open your chest.

Tips

• Lower your shoulders and relax your neck.
• Keep your back and spine straight.

Modifications

• If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

Abdomen, Chest, Shoulders

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Slowly sweep your arms out and up over your head.
• Keep your hands shoulder-width apart and reach toward the ceiling.
• Relax your shoulders and look slightly upward.

Tips

• Ground your feet firmly into the floor and distribute your weight evenly between your feet.
• Engage your core muscles to avoid arching your lower back.

Modifications

• For less intensity, place your hands behind your head or on your hips.

Benefits

Abdomen, Chest, Lats, Obliques, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position with your back straight and your arms resting at your sides.
• Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
• Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

Chest, Lats, Lower Back, Obliques, Shoulders, Triceps, Upper Back

Instructions

• Start from a standing position with your back straight and your arms resting at your sides.
• Extend one arm across your body, bringing it towards the opposite shoulder.
• Hook your other arm around your extended arm to pull it closer to your chest.

Tips

• Maintain an upright posture and avoid leaning to either side.
• Keep your extended arm relaxed.

Modifications

• For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

Lats, Shoulders, Triceps

Instructions

• Start from a standing position with your feet hip-width apart and the side of your shoulder against a wall.
• Keeping your feet in place, rotate your torso and reach back with your arm to place your palm against the wall at shoulder height.
• Keep your hand against the wall and rotate your torso back to face forward.

Tips

• Your knees, hips, and shoulders should be square and in line at the end of the movement.

Benefits

Biceps, Chest, Shoulders

Instructions

• Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
• Slowly bend forward from your hips, letting your upper body hang down toward the floor.
• Extend your arms and let your hands fall forward over your head.

Tips

• Let your head and neck relax completely.
• Keep your legs straight but not locked.

Modifications

• If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

Calves, Chest, Glutes, Hamstrings, Hips, Shoulders, Upper Back

Instructions

• Start from a standing position with your back straight and your arms resting at your sides.
• Raise your arms to shoulder height, bending your elbows at a 90-degree angle with your palms facing forward.
• Keep your elbows in line with your shoulders and your forearms perpendicular to the floor.
• Squeeze your shoulder blades together, opening your chest.

Tips

• Keep your shoulders relaxed and away from your ears.
• Keep your neck long and gaze straight ahead.

Modifications

• If you experience shoulder discomfort, lower your elbows slightly.
• For added support, practice the pose with your back against a wall.

Benefits

Chest, Neck, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position in a open doorway or facing the outside corner of a wall.
• Place your palm and forearm against the wall at shoulder height, forming a 90-degree angle at your elbow.
• Step forward with one leg and and lean forward until you feel a stretch in your chest.

Tips

• Keep your shoulder blade pulled down and back.
• Keep your body upright and don't twist or lean to either side.

Modifications

• For less intensity, don't lean as far forward.

Benefits

Chest, Shoulders

Instructions

• Start from a standing position in an open doorway.
• Place both of your palms and forearms against the sides of the doorframe at shoulder height, forming 90-degrees at your elbows.
• Step one foot forward and lean forward through the doorway until your feel a stretch in your chest.

Tips

• Keep your shoulder blades pulled down and back.
• Maintain a neutral spine and avoid arching your lower back.

Modifications

• For less intensity, don't lean as far forward.

Benefits

Chest, Shoulders

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Clasp your hands behind your back with your thumbs pointing towards the floor.
• Straighten your arms and gently lift your hands away from your back.
• Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

• Keep your core engaged to support your lower back.
• Avoid arching your back excessively.

Modifications

• For less intensity, don't lift your hands as high behind your back.

Benefits

Biceps, Chest, Shoulders

Instructions

• Start from a standing position facing a wall, about an arm's length away.
• Place your hands on the wall at shoulder height and take a step back with both feet.
• Keep your arms and legs straight and lower your upper body towards the floor.

Tips

• Relax your neck and let your head hang between your arms.

Modifications

• If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

Chest, Hamstrings, Lower Back, Shoulders, Upper Back

Instructions

• Start on your hands and knees in the tabletop position.
• Align your wrists under your shoulders and your knees under your hips.
• Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
• Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

• Move slowly between the poses, coordinating each movement with your breath.

Modifications

• If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

Abdomen, Lower Back, Neck, Spine, Upper Back

Instructions

• Start on your hands and knees in a tabletop position.
• Rotate your body and lift one arm straight up towards the ceiling, opening your chest.
• Next, lower your extended arm and slide it under your other arm and across your body with your palm facing up.
• Lower your shoulder and the side of your head toward the floor, then unwind and repeat the movement.

Tips

• Keep your other hand firmly planted on the floor for support.
• Keep your hips aligned with your knees.

Benefits

Chest, Lats, Shoulders, Spine, Upper Back

Instructions

• Start lying on your stomach with your legs extended and your hands under your shoulders.
• Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
• Lift your chest, relax your shoulders, and look slightly upward.

Tips

• Only the tops of your feet and your palms should be touching the floor.
• Keep your arms straight but avoid locking your elbows.

Modifications

• For less intensity, keep your thighs on the floor.

Benefits

Abdomen, Chest, Psoas, Spine

Instructions

• Start on your hands and knees in a tabletop position.
• Walk your hands forward and lower your chest toward the floor.
• Keep your hips lifted and stacked directly over your knees and lower your forehead to the floor.

Tips

• Focus on creating a long line from your hips to your fingertips.

Modifications

• If your forehead doesn't reach the floor, rest it on a yoga block or folded blanket.
• For less intensity, don't walk your hands out as far.

Benefits

Abdomen, Chest, Lower Back, Shoulders, Spine, Upper Back

Instructions

• Start from a kneeling position with your hands on your lower back, fingers pointing down.
• Engage your core and thigh muscles to lean back, lifting your chest and creating an arch in your upper back.
• If comfortable, reach back one hand at a time to grab your heels.
• Open your shoulders and let your head fall back.

Tips

• Keep your hips over your knees so your thighs are perpendicular to the floor.

Modifications

• If reaching your heels is difficult, keep your hands on your lower back for support.
• Perform the stretch with a cushion under your knees for added comfort.

Benefits

Abdomen, Chest, Psoas, Quadriceps, Shoulders, Spine, Upper Back

Instructions

• Start on the floor in a seated position with your knees bent and your feet flat on the floor.
• Place your palms on the floor behind you with your fingers pointing away from your body.
• Keep your feet in place while slowly sliding your hands away from your body until your feel a stretch in your chest.

Tips

• Keep your arms straight and pull your shoulders back and down.
• Lift your chest and slightly tuck your chin.
• Avoid arching your back excessively.

Modifications

• For less intensity, keep your hands closer to your body.

Benefits

Biceps, Chest, Shoulders

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and place your foot flat on the floor.
• Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
• Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

• Keep your shoulders flat on the floor.

Modifications

• If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

Chest, Glutes, IT Band, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start lying on your stomach with your arms extended out to the sides.
• Slowly roll onto one side, bringing your opposite leg over and placing your foot flat on the floor behind your bottom leg.
• Keep your bottom arm extended and allow the weight of your top leg to open your chest and shoulder.
• Use your opposite hand to gently press into the floor for support and to deepen the stretch.

Tips

• Move slowly and with control to avoid straining your shoulder.

Modifications

• If the stretch is too intense, reduce the amount of rotation in your body.

Benefits

Biceps, Chest, Shoulders

Instructions

• Start lying on your stomach with your legs extended and your forearms on the floor.
• Bend one leg at the knee to bring your heel towards your glute, then reach back with your hand to grab your ankle.
• Press your foot into your hand and lift your chest and thigh off the floor.

Tips

• Keep your left leg active by pressing it into the floor.
• Keep both legs parallel and in a straight line.

Modifications

• For less intensity, keep your chest on the floor and only lift your leg.

Benefits

Abdomen, Chest, Hips, Psoas, Quadriceps, Shoulders, Spine, Upper Back

Instructions

• Start from a lying position on your stomach with your legs extended and arms at your sides.
• Bend both knees to bring your heels toward your glutes, then reach back with your hands to grab your ankles.
• Press your feet into your hands and lift your chest, head, and thighs off the floor.

Tips

• Gaze forward or slightly upward, keeping your neck in a comfortable position.

Modifications

• For less intensity, don't lift your chest and thighs off the floor or only grab one leg at a time.

Benefits

Abdomen, Chest, Hips, Psoas, Quadriceps, Shoulders, Spine, Upper Back

Instructions

• Start on your hands and knees in a tabletop position.
• Widen your knees and bring your big toes together so they're touching.
• Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
• Relax your hips and rest your forehead on the floor.

Tips

• Walk your fingertips forward to increase the stretch.
• Allow your chest to sink towards the floor.

Modifications

• For less intensity, don't spread your knees as wide.
• If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

Ankles, Feet, Hips, Lower Back, Shins, Shoulders