Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward slightly, leaning your chest through the doorway. Feel a stretch in your biceps, chest, and shoulders. Maintain a straight back, relaxed shoulders, and hold steadily. Breathe deeply, then slowly step back to release. Repeat as needed.
To minimize shoulder tension, consciously keep your shoulders relaxed and drawn downwards throughout the stretch, preventing them from creeping up towards your ears. Maintain a straight spine throughout the stretch, avoiding rounding of the back to ensure you're targeting the chest and shoulders effectively. Gently lift your chest towards the doorway to further open the chest and enhance the stretch, but avoid arching your back. Lean only as far as you feel a comfortable stretch; avoid forcing the movement or feeling any sharp pain. Focus on slow, deep, and even breaths to help relax your muscles and deepen the stretch, inhaling through your nose and exhaling through your mouth. Engage your core muscles lightly to stabilize your spine and prevent excessive swaying during the lean, promoting better posture and control.
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