Lying Chest Opener
Step 1 - Lie on your back with arms extended out to the sides in a T-shape
Step 2 - Let your arms relax completely, allowing gravity to pull them toward the floor
Step 3 - Focus on opening your chest and releasing shoulder tension
Step 4 - Breathe deeply while holding the position
Recommended Sets & Time:
Beginner: 2 sets of 45-60 seconds, 15 seconds rest
Intermediate: 2-3 sets of 60-75 seconds, 10 seconds rest
Advanced: 3 sets of 75-90 seconds, 10 seconds rest
What to Focus On:
Gravity-assisted stretch - Let gravity do the work, don't force your arms down
Complete relaxation - Allow your chest and shoulder muscles to fully release
Breathing expansion - Feel your ribcage expanding with each deep breath
Recovery focus - This is about muscle recovery, not active stretching
Modifications:
Easier: Place pillows under your arms for support if the stretch feels too intense
Harder: Hold light weights or water bottles to increase the gravitational pull
