Chest Expansion

About This Exercise

A classical Pilates exercise that opens the chest, strengthens the upper back, and improves posture. Can be performed kneeling or standing, with or without springs.

1Setup

Kneel upright on the mat with knees hip-width apart. Arms reach straight in front at shoulder height, palms facing down. Sit tall on your knees, engaging your core and lengthening through the crown of the head.

2Execution

1. Inhale, press both arms straight back behind you, opening the chest wide. 2. Hold the breath. Turn your head to the right. 3. Turn your head to the left. 4. Return your head to centre. 5. Exhale, bring arms back to the starting position with control. 6. Repeat, alternating which direction you look first. 7. Perform 5-8 repetitions.

Pro Tips

• Think of pressing the air behind you — arms stay straight
• The head turns should be deliberate, not rushed
• Keep the hips directly over the knees — don't lean back
• Squeeze the shoulder blades together at the back of the movement