5 Chest Stretch Variations
Desk jobs, driving, swimming, and carrying boxes all have one thing in common that the use of the arms and chest to accomplish the task. A large percentage of what we do in life is in front of us, making it familiar for the muscles in the front of our body to become hypertonic or shortened and curbing chest, shoulder, and arm flexibility.
Pectoralis major and minor, anterior deltoid, and biceps are all muscles found on the front of the body. Tight pectoral muscles contribute to a postural divergence known as forwarding rounded shoulders and limit the range of motion in the shoulder joint, Opening up the front of the body through an assortment of chest stretches can increase the flexibility of the chest muscles and connective tissue and allow for a greater range of activities in the shoulders to improve upper body posture and allow for pain-free activity patterns.
5 Variations of Chest Stretches
The below-mentioned chest stretches furnish various ways to open up the front body and can be supervised any time - not just after a workout. Executed regularly, you will start to see and feel lasting improvements in chest and shoulder flexibility and range of motion.
· Hold each stretch for 15-30 seconds or 3-5 breath cycles. One inhale + one exhale = 1 breath cycle.
· Avoid bouncing. With each exhale, while into the stretch a little further, but only to the point of tightness, or slight discomfort, never pain.
· Execute stretches 2-4 times.
· Bring stress to pulling the shoulder blades down and back, while also gleaming your chest and heart forward to create length within the pectoral muscles.
1. Behind-the-back Elbow-to-elbow Grip
to perform, it’s a great way to stretch any time of the day.
2. Above-the-head Chest Stretch
This is another stretch that can be performed either seated or standing. Play around with the positioning of the hands to emphasize shoulders and/or chest.
This exercise allows you to stretch each side of your chest separately.
4. Extended Child’s Pose on Fingertips
In yoga, a child’s pose is considered a resting exercise, but when the arms are extended, this exercise becomes very active in the upper body while still providing stress relief to the low back.
5. Side-Lying Parallel Arm Chest Stretch
This exercise allows you to target each side of the chest separately and give special attention to the shoulders.
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