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Stretching your chest regularly can improve shoulder range of motion, help prevent chest muscle strains and improve posture. There are two major muscles in the chest, including the pectoralis major and pectoralis minor, and they run from your sternum to each of your shoulders. Because of strength training and long hours spent sitting, they have a tendency to get tight and can pull your shoulders forward and give you a hunched-over posture. Add one to three chest stretches to your regular routine, depending on whether you're interested in preventing tightness or looking to treat a chest that's already become overly tight.
Behind-The-Head and Doorway Stretches
Two effective chest stretches you can perform on your own are the behind-the-head stretch and the doorway stretch. To perform the behind-the-head stretch, stand or sit tall with your hands placed behind your head and your elbows flared out to the side. Gently pull your elbows back behind your ears until you feel the stretch. For the doorway stretch, stand in a doorway with one arm raised out to the side with your elbow bent to 90 degrees. Place the inside of your elbow and forearm against the side of the doorway and gently turn your body away from your arm until you feel the stretch.
PNF Stretch With a Partner
The proprioceptive neuromuscular facilitation, or PNF, stretch for the chest requires a partner. PNF stretches consist of both stretching and muscle-contracting components. Sit tall on the floor and position your hands on your head as if you were doing the behind-the-head stretch on your own. Have your partner stand behind you and place his or her hands on the insides of your elbows. Next, have your partner gently pull back your elbows to stretch your chest and hold that stretch for 10 seconds. Then, while your partner holds your elbows in place, actively contract your chest muscles for 10 seconds. Then, relax as your partner partner again pulls on your elbows for a final 10 seconds of stretching. PNF stretches typically produce greater improvements in flexibility than static stretches because they increase muscle relaxation so that a better stretch can be achieved.
Keys to a Successful Stretch
Before stretching, increase the temperature and blood flow to your chest muscles. When your muscles are warm, you’re able to stretch them further than when they’re cold. Plus, stretching cold muscles can cause muscle strains. Incorporate arm circles at your sides and arm hugs, which involve swinging your arms open and across your body. When you go to stretch, get into each position slowly to avoid the muscle reflex from preventing you from getting a full stretch. Except for the PNF stretch, hold each stretch for 15 to 30 seconds and do two to three sets of each one.
Stretching Frequency
If you're stretching your chest because of chronic muscle tightness that has led to muscle imbalance problems or shoulder pain, perform the PNF chest stretch and either the doorway or behind-the-head stretch at least once per day. In addition, do either the doorway or behind-the-head stretch before you go to bed. If you sit for long hours, do the behind-the-head stretch at your seat every three hours. If you're stretching to help prevent chest muscle tightness, perform either the doorway or behind-the-head stretch after each upper-body weight-training workout or at least three days per week.
Behind-The-Head and Doorway Stretches
Two effective chest stretches you can perform on your own are the behind-the-head stretch and the doorway stretch. To perform the behind-the-head stretch, stand or sit tall with your hands placed behind your head and your elbows flared out to the side. Gently pull your elbows back behind your ears until you feel the stretch. For the doorway stretch, stand in a doorway with one arm raised out to the side with your elbow bent to 90 degrees. Place the inside of your elbow and forearm against the side of the doorway and gently turn your body away from your arm until you feel the stretch.
PNF Stretch With a Partner
The proprioceptive neuromuscular facilitation, or PNF, stretch for the chest requires a partner. PNF stretches consist of both stretching and muscle-contracting components. Sit tall on the floor and position your hands on your head as if you were doing the behind-the-head stretch on your own. Have your partner stand behind you and place his or her hands on the insides of your elbows. Next, have your partner gently pull back your elbows to stretch your chest and hold that stretch for 10 seconds. Then, while your partner holds your elbows in place, actively contract your chest muscles for 10 seconds. Then, relax as your partner partner again pulls on your elbows for a final 10 seconds of stretching. PNF stretches typically produce greater improvements in flexibility than static stretches because they increase muscle relaxation so that a better stretch can be achieved.
Keys to a Successful Stretch
Before stretching, increase the temperature and blood flow to your chest muscles. When your muscles are warm, you’re able to stretch them further than when they’re cold. Plus, stretching cold muscles can cause muscle strains. Incorporate arm circles at your sides and arm hugs, which involve swinging your arms open and across your body. When you go to stretch, get into each position slowly to avoid the muscle reflex from preventing you from getting a full stretch. Except for the PNF stretch, hold each stretch for 15 to 30 seconds and do two to three sets of each one.
Stretching Frequency
If you're stretching your chest because of chronic muscle tightness that has led to muscle imbalance problems or shoulder pain, perform the PNF chest stretch and either the doorway or behind-the-head stretch at least once per day. In addition, do either the doorway or behind-the-head stretch before you go to bed. If you sit for long hours, do the behind-the-head stretch at your seat every three hours. If you're stretching to help prevent chest muscle tightness, perform either the doorway or behind-the-head stretch after each upper-body weight-training workout or at least three days per week.
Posted in: Stretching Exercises
