Body Parts

Chest

Feel free to click on any of the headings below to jump right to the section you need.

• Stretches
• Exercises
• Posture

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do’s/Don’ts for your Neck and Upper Back.

If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Stretches

Hold each stretch for 15-60 seconds and repeat 2-4 times.

Wall Stretch: Place hand on wall, elbow slightly bent or straight, turn body away from wall. Repeat on opposite side.

Chest Opener

Clasp hands behind your back. Squeeze shoulder blades together. For additional stretch lift hands off back.

Foam Roller Chest Stretch: Lay on foam roller, relax shoulders and arms out to your side.

Walk Up The Wall

Start with your hand at shoulder height and gradually walk your hand up the wall until you feel a stretch. Repeat on opposite side.

Exercises

Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Wall:

Knee:

Standard:

Seated Tube Press

Start with elbows bent to 90 ͦ  and squeeze shoulder blades together, then press arms out in front of you to shoulder height.

Chest Fly with Dumbbell

Start with arms straight out in front of you, slowly lower your arms out to your side, then return to start position.

Posture

Do:

Practice these safe postures

Don’t:

Do not adopt these postures