In any situation - whether you live at the gym or are holed up at your desk all day - feeling chest pain is very uncomfortable and unpleasant. Fortunately, there are some simple stretches that can alleviate this symptom. You can do them standing, sitting, near a door, or even in a corner. Experiment with a few variations until you determine what works best for you.
Steps
Method 1 of 4: Stretching Your Chest in a Corner
Step 1. Stand in a corner with your dominant leg in front of you
Find a corner of the house and stand in the middle of the two walls, about a foot away, with your legs slightly bent. Place your dominant foot closer to the corner than the rest of your body and push your shoulder blades back.
- The dominant foot is on the same side as the hand you use to write.
- This stretch is good for anyone who is in pain after training hard or bent over all day.
Step 2. Place your palms on the walls on each side
Place your left palm on the left wall and your right palm on the other, two feet apart. Keep your back straight.
Step 3. Bend your front knee and move closer to the corner
Straighten your spine, but angle your back 30° to get closer. Get close enough to the wall, but don't strain your neck.
Step 4. Stay in this position for 30 seconds
Pull your shoulder blades further back until you feel the strength of the stretch in your chest. Continue breathing deeply through your nose and exhaling through your mouth as you move.
Step 5. Repeat the process three times
Return to starting position little by little. Then lean towards the wall again and do the reps.
Method 2 of 4: Stretching the Instep
Step 1. Stand up straight with your feet on your hips
Relax your shoulders, but don't let them drop. Contract your abdomen and straighten your back.
Step 2. Interlace your fingers behind your back
Bring them closer to your butt and keep your back straight.
Step 3. Raise your arms and tighten your shoulder blades
Slowly lift your intertwined fingers towards the ceiling. Inhale as they rise and let it out when you reach the maximum point.
Step 4. Stay in this position for 15-30 seconds
Take a deep breath through your nose and exhale through your mouth, without leaving this position or straining your neck.
Step 5. Do a repeat
Slowly return to the starting position and take a deep breath. Then stretch your arms once more for 15-30 seconds. You can stretch when you wake up and go to sleep, as well as after sitting for a long time.
Method 3 of 4: Stretching Chest with Arms at Nape
Step 1. Stand or sit with your feet in line with your hips
Straighten your back and, if necessary, get up from your chair. Align your shoulders with the rest of your body.
Step 2. Interlace your fingers behind your head
Point your elbows outward, but don't move your back and neck.
Step 3. Move your elbows back
At this point, pull your scapulae back to feel the muscle stretch.
Step 4. Stay in this position for 15-30 seconds
Inhale and exhale deeply as you stretch, without moving your back. It may look natural, but don't force your neck back.
Step 5. Do two or three reps
These reps optimize the effects of stretching and are ideal for anyone who has been hunched over an office desk all day.
Method 4 of 4: Stretching the Chest in a Door
Step 1. Stand in a portal, one foot in front of the other
If you want to stretch the left side of your chest, put your right leg forward and slightly bent (and vice versa).
If you've been training or working in a sitting position all day, use this stretch to relax tired muscles
Step 2. Stabilize your shoulder against the portal
Bend one arm 90° and place your palm and shoulder on the door frame.
Step 3. Throw the chest slightly forward
Tilt your body slightly forward on this side until you feel the stretched muscle. Turn your head in the opposite direction to optimize movement.
Step 4. Stay in this position for 30 seconds
Keep stretching your chest. If you feel pain, return to the starting position and wait for it to pass.
Step 5. Repeat the stretch on the other side of the body
Place the other arm on the other side of the portal. Shift your feet and repeat the movement for 30 seconds. Stretch one or two more times on each side until finished.