Coordination, control & how ShoulderBack Pro works
Bear Hugs Me: Opening the Chest and Breathing Wide
4-minute read · Published February 17, 2025 · Updated February 17, 2025
What this movement is
Bear Hugs Me is one of the 16 guided movements in the ShoulderBack Pro video lessons. You hold the trainer by its two handles, with the fixed strap in front of you, and draw it toward your chest as if giving a big hug. Then you open back out slowly and breathe.
The main muscles at work are the middle trapezius and the rhomboids. They sit between your shoulder blades (scapulae) and draw them toward your spine. Your two arms work against each other, so you choose how hard to pull.
What the research says
- Resisted exercise that gets harder over time probably helps pain and function in rotator-cuff-related shoulder pain. Gentle, unloaded movement alone probably doesn't do much for pain [R01].
- Resistance training in older adults supports strength, function and independence [R06]. Bear Hugs Me is light, so it is movement practice; to build strength, resist harder with the other arm, move through more range or do longer sets.
- In a 12-week trial of Thai Yoga, adults over 60 who did gentle sessions improved their shoulder reach compared with a control group [R11]. That study tested Thai Yoga, not ShoulderBack Pro.
What you can do
- Sit tall in an armchair with your feet flat. Hold the trainer in both hands at about chest height.
- Breathe in. Let your arms come forward together and draw the trainer gently toward your chest. Stop well before you feel strain.
- Breathe out. Slowly open your arms back out to the sides, letting your shoulder blades settle down and back.
- Repeat for several slow, comfortable breaths. Keep the movement small at first.
Stop if you feel sharp pain, pinching or numbness.
Where ShoulderBack Pro fits — and where it doesn't
The site lists the middle trapezius and rhomboids as the target of Bear Hugs Me, which makes it a reasonable pick if you want to practise drawing the shoulder blades back while breathing wide. It works seated or standing, and the resistance comes from your other arm. It's a simple movement tool, not a treatment; nobody has run a clinical trial on it. Gentler starts include SeeSaw and Around the World. All 16 lessons are free on the routines page; the trainer is $29 CAD with a 30-day guarantee.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
Try this movement
All 16 video lessons →Frequently asked questions
Is Bear Hugs Me safe if I am over 60?
Gentle, controlled movement is usually well tolerated, but check with your doctor or physiotherapist first if you have a shoulder condition, recent surgery, or symptoms in your arm or hand.
Should I feel a stretch?
A light stretch across the chest and between the shoulder blades is normal. Sharp pain, pinching or numbness is a signal to stop.
How often should I do it?
Short, regular sessions are a sensible start. Build up slowly.
Sources
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- Fragala MS, Cadore EL, Dorgo S et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. https://pubmed.ncbi.nlm.nih.gov/31343601/
- Noradechanunt C, Worsley A, Groeller H (2017). Thai Yoga improves physical function and well-being in older adults: a randomised controlled trial. Journal of Science and Medicine in Sport. https://ro.uow.edu.au/smhpapers/4599
More in this topic
Essential guide: How ShoulderBack Pro Works: One Device, Two Connected Handles, Your Own Resistance
Pairing SBP With Walking: The Simplest Whole-Body Routine for Active Aging
Locomotive: Rolling Circles for the Upper Back and Rear Cuff
Overhead Press (High Shelf Reach): Trapezius and Deltoids Without a Weight