4 Ways to Perform Chest Stretch

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4 Ways to Perform Chest Stretch
4 Ways to Perform Chest Stretch
Anonim

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

Perform Chest Stretches Step 1

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.
Perform Chest Stretches Step 2

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.

Perform Chest Stretches Step 3

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.

Perform Chest Stretches Step 4

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.

Perform Chest Stretches Step 5

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

Perform Chest Stretches Step 6

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.

Perform Chest Stretches Step 7

Step 2. Interlace your fingers behind your back

Bring them closer to your butt and keep your back straight.

Perform Chest Stretches Step 8

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.

Perform Chest Stretches Step 9

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.

Perform Chest Stretches Step 10

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

Perform Chest Stretches Step 11

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.

Perform Chest Stretches Step 12

Step 2. Interlace your fingers behind your head

Point your elbows outward, but don't move your back and neck.

Perform Chest Stretches Step 13

Step 3. Move your elbows back

At this point, pull your scapulae back to feel the muscle stretch.

Perform Chest Stretches Step 14

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.

Perform Chest Stretches Step 15

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

Perform Chest Stretches Step 16

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

Perform Chest Stretches Step 17

Step 2. Stabilize your shoulder against the portal

Bend one arm 90° and place your palm and shoulder on the door frame.

Perform Chest Stretches Step 18

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.

Perform Chest Stretches Step 19

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.

Perform Chest Stretches Step 20

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.

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