Chest Stretching Exercises
Active
Chest Stretch
Actively stretches the muscles of the chest as well as the front of the shoulders.
Equipment
None
Exercise Technique
- Keep your arms in front of you at shoulder level and choose between the following positions: Arms straight with palms together or elbows bent and touching each other.
- Bring your arms backward by actively squeezing the muscles between your shoulder blades.
- Hold the contraction in your back muscles to actively maintain the stretch on your chest muscles.
- Hold for 10 to 15 seconds. Repeat a few times if you have
tight muscles or you have been doing a lot of desk work with a slouched posture.
Crossover Stretch
Equipment
Exercise mat.
Exercise Technique:
- Lie on your back on a mat.
- Bring the right knee into the chest while leaving the left leg straight on the floor.
- Place the left hand on the knee and the right arm on the floor at shoulder level.
- Slowly bring the knee sideways to the left. Be sure and leave the right arm on the floor to feel the stretch in the chest.
- Hold for fifteen seconds. Remember to keep breathing.
- Slowly return to the center and do the other side.
Performance Tips
- Move slowly to avoid jerking the spine.
- Only bring the knee down sideways as far as is comfortable for you.
- Keep breathing as you hold the stretch.
Repetitions
Hold the stretch
for 10 to 15 seconds. Do the other side.
Pole Chest Stretch
This exercise stretches muscles of the chest and front of the shoulder.
Equipment
A pole or wall
Exercise
Technique
1.
Stand an arm’s length away from a pole.
2. Keeping your hand steady on the pole, slowly turn your whole body including
your feet in the opposite direction.
3.Hold for at least ten seconds.
4.Repeat the other side.
Performance
Tips
1. Keep your arm at shoulder level height, not higher or lower.
2. Stretch only to the point of mild tension in your chest muscles.
Supine Backward Bend on Stability Ball
This yoga inspired exercise stretches the chest, abs, and front of the hips.
Equipment
Stability ball.
Exercise
Technique
1.
Start by sitting on the ball with your legs hip width apart.
2. Slowly lower yourself into a flat position by walking your
feet forward while you simultaneously lean backwards.
3. Once the ball is behind your lower back, place your hands
behind your head.
4. Carefully arch backwards by dropping your head and shoulders.
5. Hold for 10 to 15 seconds.
6. Slowly lift your head and shoulders. Return to the sitting
position by walking your feet backwards as you simultaneously
lean forward.
Performance
Tips
1. Maintain an even rhythm of breathing.
2. To increase the stretch, straighten your legs so you can
bend further backwards.
3. You can also drop your hands towards the floor.
Repetitions
One or two times.
Swiss Army Knife Stretch
This yoga-inspired stretch is called the Swiss army knife because that's exactly what you look like. It stretches the hips, torso and chest.
Equipment
Exercise mat
Exercise technique
- Lie down with legs straight and arms at shoulder level.
- Bend your right knee and twist lower body to the left. Straighten your leg if you want to.
- Take your left arm to your ear.
- Look to the right.
- Hold for 10 to 30 seconds.
- To get out of the position, reverse the sequence. Look at the ceiling, return your left arm to shoulder level. Bend your right knee. Slowly untwist your lower body and straighten your leg.
- Do the other side.
Performance tips
- Move slowly in and out of the exercise.
- Pay attention to how your body feels. If you sense any kind of twinge in the lower back, do not do this exercise.
Back to Home page
