If you’re stiff, sore, and tight from training, this one’s for you. These moves are perfect for opening up your chest, releasing tension in your upper back, and improving your posture. You can do this sequence any time—before or after a workout, or just when you need a little extra mobility work to feel better and move easier.

Upper Back & Chest Stretch Sequence

1. Cat-Cow

• How to do it: Start on all fours—hands under your shoulders, knees under your hips. Arch your back toward the ceiling (Cat Pose), then drop your belly toward the floor and lift your chest (Cow Pose). Flow slowly between the two.
• Benefit: This movement helps mobilize the spine, stretching the upper back and chest. It’s great for relieving tension and getting your body moving better.

2. Puppy Pose

• How to do it: From all fours, walk your hands forward, keeping your hips over your knees. Let your chest and forehead drop toward the floor.
• Benefit: Opens up your shoulders, chest, and upper back—perfect for anyone feeling tight after lifting.

3. Locust Pose

• How to do it: Lie face down with your arms by your sides. Lift your chest, arms, and legs off the floor while keeping your gaze down. Hold for a few breaths, then release.
• Benefit: This one strengthens the upper back and improves posture, which helps balance out all the chest-dominant exercises in most workouts.

4. Modified Cow Face Arms

• How to do it: Raise one arm overhead, bend the elbow, and reach your hand down your back. Take the other arm behind your back and try to clasp your hands together. If they don’t touch, use a towel or strap to bridge the gap.
• Benefit: This stretch is great for loosening up tight shoulders, triceps, and chest muscles—especially if you’re feeling tight from pressing movements.

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This is just a small taste of what you’ll get in our Unbreakable Warrior Workshop.

If you’re tired of feeling stiff, achy, and like the grind is wearing you down, this workshop is for you. In just 60 minutes, I’ll show you how to unlock more mobility, recover faster, and get back to training like a beast. You’ll learn practical, no-BS techniques you can start using right away.

And as a bonus, you’ll get a copy of my REGENERATE program, which includes a set of quick 3-6 minute stretch and mobility routines designed specifically for lifters and athletes. These routines are built to fit into your schedule and help you move and feel better fast. 💥

Workshop Details

• Date: Tuesday, October 22nd
• Time: 6:00 PM to 7:00 PM
• Location: FVT Studio
• Cost: $20

Spots are limited to just 12 people so I can give you personalized attention. If you’re ready to move better and train harder, don’t wait—sign up now!

Sign up here –>> Unbreakable Warrior Workshop @ FVT – Tuesday, October 22nd @ 6 PM

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

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PS: Ready to give your upper back and chest some love? Try the sample routine above, and if you like how it feels, you’re going to love what we’ll cover in the workshop.