Pectoral muscle stretching exercise

Introduction

Pectoral stretch is an important exercise to increase the flexibility of the chest muscles mainly the Pectoralis major as well as the Pectoralis minor muscles. This exercise assists to increase the mobility of the chest area & improves posture.

What is a pectoral stretch?

• A pectoral muscle has 2 types: the pectoralis major muscle as well as the pectoralis minor muscle. This is located on the right & left sides of the body near the chest. The pec major attaches at the middle of a clavicle & follows down towards the breastbone/lower sternum area.
• The pec minor is smaller, situated underneath the pec major, and ends at the middle of the third, fourth, and fifth ribs.
• Pectoral stretching is essential pectoral stretching is due to these stretches work to elongate the chest muscles, allowing for naturally good posture as well as movement.
• The pectoralis is the entire region of the body that is continuously working, as the majority of our movements use it. For example, when the patient is doing things in front of the body, namely reaching, pulling, or even pushing, it is done by the pectoralis major muscle; simple everyday activities that we all engage infrequently.
• With all this said & their significance stressed, it is also the muscle group that is prone to tightness, which is why the pectoralis stretches should not be overlooked.
• Chest stretches work to open & loosen the pectoral region, reducing tightness & as a result, promoting good body motions, better posture & even decreasing upper back pain.

What is the advantage of pectoralis stretch?

There are many advantages of pectoralis stretching:

• Increases posture as well as flexibility
• Improves Range of Motion (ROM)
• Promotes good Circulation to assist in recovery from the workout
• Improve Strength of chest muscles
• Lowering the Risk of muscle strain or even injury during the daily workouts, as the muscles become more pliable as well as supple, and ready to lift the weight.
• Reduce soreness in the muscle if they are tight.

What are the types of pectoral muscle stretching?

There are certain types of pectoral stretch:

• Above-the-head Chest Stretch
• Bent-arm Wall Stretch
• Side-Lying Parallel Arm Chest Stretch
• Towel Chest Stretch
• Doorway Pectoral Stretch
• Lying Pectoral Stretch
• Camel Pose
• Floor Angels
• Corner Chest Stretch
• Chest Opener
• Bosu Ball Chest Stretch
• Bow Pose
• Reverse kneeling stretch
• Chest Stretch With Resistance Band
• Behind-the-back Elbow-to-elbow Grip.

Above-the-head Chest Stretch

• How to do this exercise: Take the standing or even sitting position.
• Now interlock fingers, & lift the arms above the head.
• Gently squeeze the scapulae together as well as move the elbows & hands backward.
• Vary the height of the hands such as hands behind the head, hands on top of the head, or hands a few inches above the head.
• If the patient feels the stretch, hold it for 20-30 seconds 2-4 times.

Bent-arm Wall Stretch

• How to do this stretching exercise: Take the standing position sideways by the wall, & take the split stance position. (Right in front of the left leg & left leg backward). The leg portion is closest to the wall in front.
• Place the arm next to a wall up to a 90-degree angle with the elbow at shoulder height. Position the hand as well as the forearm against the wall.
• Turn the face away looking to the other shoulder.
• Slowly press into the arm placed on a wall.
• Raise the chest outwards slightly to feel a deeper stretch in the pectoral.
• Hold this for 30 seconds 2-3 times. Repeat on the opposite side.

Side-Lying Parallel Arm Chest Stretch

• How to do this stretching exercise: Lying prone on the stomach, placing both arms out to the sides, palms facing toward the ground, to form the letter.
• Start to roll onto the left side by pushing yourself with the right hand.
• Lift the right leg, bend the knee & place the right foot behind you on the floor for stability. Rest the left temple on the floor.
• Keep the right hand on the floor, for balance. For the extra stretch, lift the right hand toward the roof.
• Repeat on the opposite side. Make sure to stretch for 30 seconds and 2-3 times.

Towel Chest Stretch

• How to do this stretching exercise: The patient needs a towel for the stretch.
• Stand withholding the towel behind the back. Hold the ends of the towel with your hands.
• Raise the towel behind.
• Use the towel to pull the shoulders into extension slowly. The patient feels a stretch in the front of the chest.
• Squeeze the scapulae together to feel a deep stretch.
• Hold it for 15 to 30 seconds, & then relax.
• Do this 2-3 times.

Doorway Pectoral Stretch

• How to do this stretching exercise: Stand in the center of the doorway with the right foot in front of the left foot.
• Raise both arms to the sides, bend the elbows at a 90-degree angle & the palms facing forward resting on the doorway.
• Shift the weight onto the right leg, leaning forward slightly.
• When the patient feels the stretch, hold this position for 20-30 seconds & repeat it 2-3 times.
• Relax Above-the-head Chest Stretch
• How to do this exercise: Take the standing or even sitting position.
• Now interlock fingers, & lift the arms above the head.
• Gently squeeze the scapulae together as well as move the elbows & hands backward.
• Vary the height of the hands such as hands behind the head, hands on top of the head, or hands a few inches above the head.
• If the patient feels the stretch, hold it for 20-30 seconds 2-4 times.

Lying Pectoral Stretch

• How to do this stretching exercise: Lie down on the back.
• Interlace the fingers & place them under the head.
• Now, drag both elbows backward for touching to the floor.
• This will open up the shoulders & stretch the pectorals.
• Hold the stretching position for up to 10-30 seconds and do it 2-3 times.

Camel Pose for Pectoral stretch

• How to do this stretching exercise: Take the Kneeling on the exercise mat, with the feet flat, the body straight and the hips stacked over the knees – for protection of the sensitive knees, the patient may place the folded blanket or the mat.
• Using one hand, slowly reach back as well as grab the heel of the feet.
• Once both hands are firmly grabbing the heels, take the hips forward so they are positioned over the knees.
• Place the head backward slowly, opening the throat. If this is uncomfortable, the patient can tuck the chin instead.
• Assure you are raising the chest towards the ceiling & use the fully-extended arms for an upward push to the chest and open the stretch further.
• Hold the position for 30 seconds.
• Now slowly come back to the beginning position by bringing the chin back into the chest, and drag the hands into the hips to support the lower back as you slowly bring the body to the straight position.

Floor Angels

• How to do this stretching exercise: Take the supine position with feet should be hip-width apart.
• Whole-body resting firmly on the floor.
• Position each arm flat on the ground at 90 degrees angle by your side. The palms face toward the roof.
• Keeping the body firmly on the ground throughout, slowly lift the arms over the head until they are fully extended.
• No hold is needed for the stretch, slowly bring the arms back down to the 90-degree position.
• Repeat the motion 10 times until the stretch feels effective.

Corner Chest Stretch

• How to do this stretching exercise: Take the standing position in a corner of the room & face the wall.
• Place the palms as well as forearms against a wall, approximately at shoulder level.
• Place the feet roughly 1ft away from the corner.
• Keeping the forearms as well as palms positioned and the body straight, lean the body towards the corner.
• The patient should only lean until you feel the stretch across the chest, but not so much that this is causing any discomfort or pain.
• Hold it for 5-10 seconds.
• Move the arms further upward against a wall, maintain the same position of forearms as well as palms against a wall & repeat the leaning and hold.
• Bring the arms back down to the beginning position at shoulder level & repeat.

Chest Opener

• How to do this stretching exercise: Start by standing up upright on a flat surface.
• Now extend the arm forward at shoulder level with the palms facing toward each other.
• Breathe in & move both of the arms out beside you as well as then back behind the body.
• Lean into the stretch, squeezing the scapulae together & moving the chest outwards.
• Feel the chest open & hold the position for 3-5 seconds.
• Now relax as well as back to the initial position. (Bring the arms back in front of you with the palms facing each other.)
• Repeat the stretch 5 times.

Bosu Ball Chest Stretch

• How to do this stretching exercise: Start by assuming the plank position on the floor, however, place the left palm on a Bosu Ball, with the right firmly placed on a mat.
• The feet are touching & the hands at shoulder-width apart.
• The Bosu Ball is placed to the side of you, sitting just under the left shoulder blade.
• Bring down from the upright plank position into the low push-up hold.
• Hold the body just a few inches off the ground, keeping the elbows tucked in by the sides.
• Maintain the tight body as well as keep the core engaged throughout the hold.
• Hold the position for up to 30 seconds for each arm.

Bow Pose

• How to do this stretching exercise: Take the prone position on the floor with your chin touching to the mat and the palms facing upward by the side.
• Bend the knees & bring the heels close to the bottom as well as it should be hip-width apart.
• Raise the hands & take hold of each ankle. Assure to wrap fingers around an ankle, not at the top of the feet. Toes are pointed.
• Inhale, pressing the pubic bone downward & moving the lower belly in as well as up. Raise the heels away from the bottom while maintaining the ankle hold.
• Simultaneously, raise the chest, thighs & head upward from the mat. Only the core is touching the floor at this point.
• While in the bow position, slide the scapulae down towards each other to open up the chest.
• Look straight, hold the pose for up to 20-30 seconds, and make sure to focus on the breath, balance as well as stretch.
• Exhale & release the pose with control. Put down the head, thighs, and chest back towards the mat. Let go of the ankles and the feet return to the mat while you move your hands back to your side.
• Relax & repeat.

Reverse kneeling stretch

• How to do this stretching exercise: Start by facing away from the front of the chair & lowering into a dip position, feet flat on the floor hip-width apart.
• Place hands at the sides of a chair, palms facing down beside the hips, with fingers grabbing the front of the seat.
• Down the body off the chair until the back is positioned in front of the seat.
• Once lowered into the dip, straighten the posture by reaching the chest forward.
• Ensure the head is kept upright, facing forward while the whole stretch.
• Hold the position for 30-40 seconds of the stretch.

Chest Stretch With Resistance Band

• How to do the stretching exercise: Stand straight with the feet placed slightly apart.
• Grasp hold of each end of the band while holding the arms apart just above the waist.
• Now, pull each end of a band away from each other to create resistance, form a downward ‘V’ with the arms & assure they are locked straight at all times.
• Lift the arms upwards, maintain the ‘V’ position with upright arms & maintain resistance by extending the band.
• When the arms are reaching towards the roof, draw the arms & the band backward behind the body & continue the movement of stretching the band out and towards the hips.
• When the arms have re-assumed the ‘V’ position at the end of the back, bring the band to reverse in front of you.
• Continue the stretch 5 times.

Behind-the-back Elbow-to-elbow Grip

• How to do this stretching exercise: Take the position either sitting or even standing.
• Start with the arms should be hanging by the sides & shoulders pressed down.
• Slowly squeeze the scapulae together & open the chest.
• Bring the arms behind the back & grip elbow to elbow.
• Hold this for 20-30 seconds and relax.
• Repeat 2-3 times.

Common Mistakes done while pectoralis stretching

There are some common mistakes done while pectoralis stretching:

• The pulling motion should be gentle, not jerking or even sudden. This should be smooth & flowing.
• Do not stretch freezing muscles. This is good to stretch after the warm-up, after getting out of the shower, or at the end of the exercise.
• Never stretch freeze muscles, light cardio warm-up first.
• If the patient feels the stretch more in the shoulder joint than in the chest muscles, which is the aim, change the arm position.
• Always keep a good posture.
• Do Proper breathing, inhale through the nose, and exhale through the mouth.
• Hold stretch to the point of mild discomfort, not to the pain level.
• Understand the motive first. The motive of the stretch is to elongate the front chest muscles so that tightness does not drag the patient into feeling that a round-shouldered position is a norm or that it is painful to straighten. Feel the stretch in the intentional area.
• Use the mirror to help you to look at the position and what it looks like with what this feels like.

Safety as well as Precautions in Pectoral stretch

• The patient could feel the stretch in the chest muscles, but he could not feel any pain. If the stretch causes pain, stop it immediately and see the physical therapist.
• Remember to consult with the doctor before starting the stretch of the chest muscles. The physical therapist can help you identify which pectoral stretches are good for your particular needs and condition.

What should the patient not do during stretching?

• Do not press yourself too far. The patient should feel a mild stretch in the muscles, but stretching should not be painful.
• Do not stake to the same stretch over & over.
• Do not keep the limbs fully straight when you are stretching.
• Do not produce any pain anywhere. The plan is to make things healthier, not to strain, force, push, tighten, grunt, & call that a healthy activity.
• The patient should not hold their breath for more than thirty minutes per repetition.
• He does always follow the instructions of the physical therapist while performing any repetition.
• In some stretching use the mirror for the perfect stretching.

FAQ