Desk work and forward-focused activities tighten your pecs, pulling shoulders forward into rounded posture. These stretches release chest tightness and allow shoulders to sit back naturally. Get personalized mobility routines: Start your 14-day free trial Why This Matters Tight pecs internally rotate your shoulders and contribute to the hunched posture of desk work. Releasing the chest allows your shoulders to externally rotate and your thoracic spine to extend. Posture improves from the front, not just the back. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 223 Join your hands together behind your back and reach backward to find a stretch in your chest/shoulder area. Exercise 2 JME 42 With your hands behind your head, extend your elbows forward and back. Exercise 3 JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Exercise 4 JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Exercise 5 JME 156 *Wall Required: With one arm resting on a wall (and your elbow at 90 degrees), extend one foot in front of the other. Slightly bend your upper body forward, find a gentle stretch, and return to the starting point. Tips for Success Doorway stretches are effective for pecs Stretch at different arm angles to target different pec fibers Combine pec stretching with upper back strengthening Pressing exercises tighten pecs; stretch after Both pec major and minor need attention How Often to Practice Stretch multiple times daily, especially after prolonged sitting or pressing exercises. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial