SHIFT Fit
Seated chest opener
Seated chest opener: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit forward with hands behind hips.
- Open the chest without arching the back. Keep ribs settled.
- 2 bouts × 10s; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Keep breathing; stop a bout if position or control is lost. Keep ribs settled.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s; 15s rest between bouts. | chair |
| beginner | 2 bouts × 20s; 20s rest between bouts. | chair |
| beginner | 2 bouts × 30s; 30s rest between bouts. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching the lower back; forcing the shoulders backwards; holding the breath. Exercise check: Keep ribs settled.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.