Standing Hands on Head Forward Backward Stretch
Dynamic forward-and-backward movement with hands on head that mobilizes the chest and upper back.
ChestBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: chest & upper back. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with hands placed on the head.
- Gently move the elbows and torso forward and backward.
- Feel the alternating stretch across the chest and upper back.
- Keep the movements controlled.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic forward-and-backward movement with hands on head that mobilizes the chest and upper back.
Common mistakes
Avoid forcing the end ranges or holding the breath.
Make it harder
Increase the range of the forward/backward movement.
Make it easier
Reduce the amplitude.
Breathing
Exhale as you open, inhale as you round.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.