Chest Stretch (Pectoral Muscles) |
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Wall and Doorway
1. Stand facing the wall
a. Pull your left shoulder blade back and down.
b. Holding the shoulder blade back and down, turn the right side of your body and head away from the wall. You should feel the stretch in the left side of your chest, not primarily in your arm or shoulder.
2. Use a doorway to stretch your chest
a. You can hold your arm up at shoulder height, or down lower.
b. Pull your shoulder blade back on the side you want to stretch. One arm and two arm versions are shown.
3. Standing or sitting
a. Pull your chest back, and your arms outward.
b. Keep your chin tucked.
Hold these for 30-60 seconds, repeat 1-2 times, 1-3 times per day.
The key is to always pull the shoulder blade on the side you are stretching back and down. |
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“Marilyn Monroe Stretch”
1. Start in position shown in top picture, on your side (you can support your neck with a pillow).
2. Knees bent, with your right arm forward, slowly bring your arm up over your head, hand along the floor, letting your upper body twist.
3. When you feel the maximum stretch in the upper chest, bend your elbow and place your hand behind your neck.
4. Let your elbow fall back, relax and breathe.
Do both sides and hold for 30-60 seconds for 2-3 repetitions.
Variation - Can also be done as slow back and forth motion, at the point where you feel the stretch, holding 3-10 seconds for 3-10 repetitions.
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