Lift your hips, open your chest, undo the slouch.
Keep knees stacked over your ankles and let your chest lead, not your neck.
Crab pose reverses everything a day of sitting does. Pressing your hips up while your hands anchor behind you pulls the chest into a broad, open stretch across the whole front of your body, and drawing the shoulder blades together deepens the opening through the pecs. Held for time, it doubles as a posture reset between training sessions or long desk days.
Opening a tight chest and undoing rounded shoulders. The lifted hips and drawn-back shoulder blades put the front of your torso into a stretch a standing chest opener cannot match.
Turn your fingers slightly outward instead of straight toward your feet, or lower your hips a touch to take pressure off. Wrist tolerance builds quickly with short, frequent holds.
Twenty to forty seconds of relaxed breathing is plenty. Come down, shake out your wrists and repeat for two or three rounds rather than grinding one long hold.
