The Wall Chest Stretch is a simple yet effective exercise for counteracting the tightness and forward-shoulder posture that many people develop from long hours of sitting, driving, or working at a desk. It directly targets the chest and front shoulder muscles, helping to restore mobility, improve posture, and ease tension across the upper body.

What It Stretches
This stretch primarily targets the pectoralis major and minor, the muscles across the chest. It also gently engages the anterior deltoid (front of the shoulder) and may extend into the biceps brachii depending on your arm placement. These muscles often become shortened with poor posture, leading to rounded shoulders and restricted shoulder movement.

How to Perform It

1. Stand next to a wall.
2. Place your palm, forearm, and elbow flat against the wall, with your elbow bent 90 degrees and aligned at shoulder height.
3. Slowly turn your chest away from the wall, keeping your hand in place, until you feel a stretch across your chest.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat on the other side.

Variations

• Straight Arm Version: Extend your arm fully along the wall at shoulder height for a deeper stretch into the biceps and front shoulder.
• Low Angle Stretch: Move your arm slightly lower than shoulder height to shift focus toward the lower chest.
• High Angle Stretch: Move your arm slightly higher to engage more of the upper chest and shoulder.

How Many to Do Per Day

• Beginner: 1 set per side, once daily
• Intermediate: 2–3 sets per side, 5–6 days per week
• Advanced/Postural Correction: 3–4 sets per side, twice per day if countering significant tightness or forward shoulder posture

How to Measure Improvement

• Range of Motion Test: Over time, you should be able to rotate further away from the wall without discomfort.
• Posture Check: Take before-and-after side-view photos to track shoulder position and alignment over weeks.
• Reduced Tension: You may notice less tightness in the chest and improved comfort during push-ups, overhead movements, or when standing upright.

Estimated Time Per Session
Roughly 3 to 6 minutes total depending on sets and hold duration.

This stretch works best when done consistently. Combine it with strengthening exercises for the upper back (such as rows or face pulls) for even better postural improvements. Think of it as part of a daily mobility hygiene routine — just like brushing your teeth, but for your shoulders and chest.