How to Do Chest Stretches

Video: How to Do Chest Stretches

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2024 Author: Jason Gerald | [email protected]. Last modified: 2024-01-19 22:11

Stretching the chest muscles is a very useful exercise, but many people don't have time to do it during their daily lives. This exercise is more necessary if you regularly exercise with weights, work in the office, or want to improve your posture. The pectoral major muscles are chest muscles that are attached to the bones of the upper arm, collarbone, ribs, and breastbone (sternum). Chest muscles are needed for breathing, shoulder turning, and throwing. Because they are so thick, the chest muscles can easily become stiff if you bend over often or use your chest muscles excessively during exercise. One of the causes of difficulty in maintaining an upright posture when sitting or standing is chest muscle stiffness that triggers acute pain. The good news, this can be overcome by stretching the chest muscles for less than 5 minutes without special equipment. Read this article so you know how to stretch your chest muscles.

Step

Step 1. Warm up before practicing stretching

Increased blood flow to the muscles will reduce the risk of injury. Warm-up exercises can be done by walking while swinging your arms, rotating your shoulders, hugging yourself by crossing your arms across your chest while trying to reach your upper back, or doing other movements to train your upper body.

Step 2. Use the door frame to practice

Choose a door frame that is small to medium in size so you can hold on to the frame while straightening your elbows.

Step 3. Hold the frame with your elbows lower than your shoulders

While bending your elbows 90°, firmly grasp the outside of the door frame.

Step 4. Step your right foot forward while still holding the door frame firmly

At this time, the chest muscles that connect the shoulders will feel stretched.

Step 5. Hold this position for 30-90 seconds depending on how severe the pectoral minor muscle stiffness is

Step 6. Back off again to the original position

Move your palms up so that your elbows are at the same level as your shoulders.

Step 7. Step forward to stretch the middle chest muscle fibers on both sides

Step 8. Hold this position for 30-90 seconds

Step 9. Back off again to the original position

Move your palms up so that your elbows are higher than your shoulders.

Step 10. Forward again for the third time

Stay in this position 30-90 seconds.

Method 1 of 2: Stretching the Chest Muscles Using One Hand

Step 1. Straighten your arms at your sides and take two steps forward

You can do this stretch using a pole

Step 2. Grab the door frame behind you with your right hand so that your fingers grasp the outer corner of the frame

Slowly straighten your right arm. Make sure your palms are at the same height as your shoulders or slightly lower.

Step 3. Rotate to the left until you feel a stretch in your chest muscles

Hold on for 15-30 seconds.

Step 4. Repeat the same movement with your left hand while holding the left side of the door frame and turning to the right

Method 2 of 2: Stretching Chest Muscles While Working in the Office

Step 1. While sitting in a work chair, hold the back of the head by placing both palms slightly above the nape of the neck

Don't put your palms together.

Step 2. Bring your shoulder blades together while pulling your elbows back as far as you can

Step 3. Hold this position for 30 seconds

Step 4. Lower your arms then relax your arms at your sides

Step 5. Wait 10 seconds then repeat the same movement

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