Seated Chest Embrace

Seated arms movement. Bring your hands in front of your hips, then open them wide past shoulder height to stretch across the chest.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 1,706
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #105of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesArms Back

How to do it

Bring your hands in front of your hips, then open them wide past shoulder height to stretch across the chest.
Let your breath guide the movement, creating space through the front of the body each time you open with an inhale.

About Seated Chest Embrace

Seated Chest Embrace opens the hands from in front of the hips into a wide arm position. The app pairs the opening with an inhale. Work within a comfortable shoulder range instead of trying to copy the widest part of the demonstration.

What to focus on

Keep the seated position steady as the arms open.
Bring the arms back smoothly before starting another opening.

Make the movement smaller

Open the arms lower and through a shorter path, using natural breathing if needed.

A mistake to watch for

Arching the torso to get the hands farther back. Keep the reach smaller and the body supported by the seat.

Practice time and pacing

The app assigns 30 seconds to Seated Chest Embrace. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 5 of 16. It first appears on day 1 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.