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Feel free to click on any of the headings below to jump right to the section you need.

chest skeleton highlight

Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.

If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.


Hold each stretch for 15-60 seconds and repeat 2-4 times.

Wall Stretch: Place hand on wall, elbow slightly bent or straight, turn body away from wall. Repeat on opposite side.
chest wall stretch

Chest Opener

chest opener stretch
chest opener stretch

Clasp hands behind your back. Squeeze shoulder blades together. For additional stretch lift hands off back.

Foam Roller Chest Stretch: Lay on foam roller, relax shoulders and arms out to your side.
foam roller chest stretch

Walk Up The Wall

walk up the wall chest stretch
walk up the wall chest stretch

Start with your hand at shoulder height and gradually walk your hand up the wall until you feel a stretch. Repeat on opposite side.


Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Push Up (Wall, Knee, Standard): Place hands at shoulder height, squeeze shoulder blades together, maintain a neutral back, gradually lower chest, then push back up to starting position.

Seated Tube Press

seated tube press exercise
seated tube press exercise

Start with elbows bent to 90 ͦ  and squeeze shoulder blades together, then press arms out in front of you to shoulder height.

Chest Fly with Dumbbell

chest fly with dumbbell exercise
chest fly with dumbbells exercise

Start with arms straight out in front of you, slowly lower your arms out to your side, then return to start position.



Practice these safe postures

good chest posture
  • Maintain upright posture
  • Keep your ears directly over your shoulders
  • Use a chin tuck
  • Keep your shoulders away from your ears


Do not adopt these postures

chest postures to avoidchest postures to avoid
  • Chest out in “military” posture
  • Forward head posture
  • Slouch
  • Perching on front of chair away from seat back

Interested in having ergonomics and injury prevention for your workforce?

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More Body Parts

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Neck & Upper Back

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Thigh & Knee

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Ankle & Foot


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