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Benefits of Chest Stretches Tightness in the chest muscles can create a variety of problems such as shoulder impingement. Stretching can help prevent injuries as well as improve/maintain posture and function. 4 Chest Stretching Exercises Shoulder Extension, Peck Stretch ... Stand up straight with your shoulders back and your back straight. Place both hands behind your back and cross your fingers. With your palms facing up, raise your hands away from your back until you feel a gentle stretch across your chest and in front of your shoulders. Maintain the position and relax. Hold the stretch for 20-30 seconds. Do not lean your body forward. Keep your back straight. Posture Stretch Lay on a foam roller with your knees bent and feet flat on the ground. Your palms are facing up and your arms are abducted (away) about 45 from your body. As your flexibility progress, abduct your arms up to 90. Hold the position for the prescribed duration. Can hold for 30 seconds 1 min. Repeat 2-3 times. Side Bend Stand straight with your feet hip-width apart and look directly ahead of you. Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk. Maintain the stretch without twisting or leaning forward. Slowly return to initial position. For more support, you can stand next to a wall so your outstretched hand can use the wall as extra support. Hold the stretch for 20-30 seconds. Seated Rotation Sit down on a chair with your spine straight. Rotate your body to one side and hold the position. Can use the chair to help hold the position. Hold the stretch for 20-30 seconds. Don’t push yourself into pain.