Exercise
ASSISTED CHEST STRETCH
Form cues
About
The assisted chest stretch is a partner-assisted stretching exercise where a seated person raises their elbows while a standing partner applies gentle backward pressure on both elbows simultaneously, creating a deep bilateral pectoral and anterior shoulder stretch. The bilateral nature of the assist makes it more effective than solo doorframe or unilateral stretches for opening both sides of the chest equally.
Instructions
Step-by-step technique
The person being stretched sits on the floor with legs extended, spine upright, and hands interlaced behind the head.
The partner stands directly behind, placing both hands gently on the elbows.
The stretched person inhales to expand the chest.
As they exhale, the partner gently draws both elbows backward and slightly inward, creating a bilateral chest and shoulder stretch.
Hold the stretch for 20–30 seconds while the stretched person breathes steadily.
Release gently on the next exhale.
Common mistakes
What goes wrong — and why
Partner applies force too quickly
Sudden or aggressive elbow pressure can strain the pectoral tendons or rotator cuff.
The partner must apply pressure gradually and communicate throughout. Breathe out together — the partner follows the exhale to gently increase depth.
Head being pulled backward
The fingers behind the head pull the neck into extension during the stretch.
Keep the fingers lightly behind the skull and do not allow the neck to move. The stretch should come entirely from the elbows being drawn back.
Sitting in a rounded posture
A slumped spine means the stretch is limited to the upper back rather than the chest.
Sit as tall as possible before the stretch begins. Think "tall spine first, then open the chest."
Variations · Progressions · Regressions
Adaptations for every level
Doorframe Chest Stretch
Stand in a doorway, place forearms on the frame at 90°, and lean forward for a self-administered bilateral chest stretch.
Foam Roller Chest Opener
Lie over a foam roller placed horizontally along the spine and allow the arms to drop open to the sides for a passive pectoral stretch.
Assisted Chest Stretch with Added Hold Duration
Extend the hold to 60–90 seconds as pectoral flexibility increases for a more significant connective tissue adaptation.