Press & Open
- Gentle
- Seated
- Chest
- Arms
- Upper back & posture
Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.
What it is
Press both hands up, then open the arms wide on the way down.
How to do it
- Sit tall with hands at shoulder height.
- Press both hands up.
- Open the arms wide and lower them out to the sides.
- Bring them back to shoulder height and repeat.
Key tip: Open your chest as the arms come down.
Who should skip it, and why
- Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
Easier and harder versions
- Easier
- Press forward instead of up.
- Harder
- Slow the opening to 3 seconds.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.