Chest Expansion

Classical Repertoire Beginner Standing Upper Body & ArmsCore Integration

Standing arm opening that retracts the shoulder blades and expands the chest against spring resistance.

Schematic — Chest Expansion Reformer · 1 strong or 1 medium spring · Footbar Medium · Headrest Medium

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Shoulder Impingement: Opening the arms behind the body can pinch the shoulder. Keep the arms at shoulder height or below and use a lighter spring.

Spring Tension 1 strong or 1 medium spring

Headrest Medium

Deltoids (Secondary)Pectorals (Secondary)Rhomboids (Primary)Trapezius (Primary)

Stand on the carriage facing the footbar with feet hip-width apart, holding a strap in each hand at shoulder height with arms long in front.

Inhale to open the arms wide and back, expanding the chest and squeezing the shoulder blades; exhale to return the arms forward with control.
Keep the ribs down.

Breath

"Inhale to open the arms wide, exhale as they return forward."

Alignment

"Keep the shoulders down and the ribs soft — no arching the low back."

Form

"Squeeze the shoulder blades toward each other as the arms open."

Open the arms to a narrower range with a lighter spring, keeping the elbows soft.

Keep the arms at or below shoulder height and limit the stretch behind the body.

Use the lightest spring that still gives tension and open the arms a little wider, keeping the ribs down and the neck long.

Same category, or body position when the category is unique.