Chest openers with rotation

1. 1Stand with feet about hip-width apart, knees soft, ribs stacked over your hips. Let your arms hang, then lift them out to the sides at roughly shoulder height with palms facing forward.
2. 2Breathe in and draw both arms back, squeezing the shoulder blades together so the chest opens. Keep your neck long and do not let your lower back arch to get more range.
3. 3From that open position, turn your chest and both arms slowly to one side, letting your head follow your hands. Keep your hips facing forward so the rotation comes from the upper back.
4. 4Breathe out and return to the centre with the arms still wide, then rotate to the other side in the same slow way. Keep alternating sides evenly for the effort.
5. 5Move at a steady pace, one breath per side, and stop each rotation where you feel a stretch rather than a strain.

• Twisting from the hips so the whole body swings around.

  →Fix: Keep your feet planted and hips square to the front, and let the turn happen through the ribcage.

• Rushing the swings so they bounce at the end of the range.

  →Fix: Slow the tempo down until each side takes a full breath, and stop where the stretch begins.

• Letting the lower back arch and the ribs flare as the arms open.

  →Fix: Gently brace your midsection and keep the ribs down so the opening is felt across the chest, not in the low back.

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