Tight and over-reactive muscles and connective tissues in your chest, anterior shoulders, shoulder girdle, and adjacent muscles can cause chest pain and sensitivity. According to Justin Price, owner of The BioMechanics in San Diego, California, stretching the muscles and tissues decreases their sensitivity and release some adhesion and tension. In addition to stretching, strengthening your back, hips, and deep abdominal muscles can help to maintain the effects of the stretch. Doing posture exercises is one of the most economic way to deal with poor posture and body pain.
Double Doorway Chest Stretch
This exercise opens up your chest cavity and anterior shoulders while strengthening your posture muscles in your spine and pelvis. Stand in a doorway with your left foot in front of the other. Point both feet forward and keep your posture tall.
Place both forearms and elbows on the doorjamb with your palms pressed against it. Lean your torso and hips slightly forward until you feel your chest and shoulders stretching. Gently squeeze your shoulder blades together, and tighten your right buttocks. Take five to six deep breaths as you hold the stretch. Switch legs, and repeat the stretch. Do this exercise for three to four sets twice a day.
Standing Wall Press
This exercise strengthens your deep spine muscles while breathing deeply with your diaphragm. Stand with your head, shoulders, back, and buttocks against the wall. Place your calves and heels two inches away from the wall, and point your feet forward.
Spread your arms out to your sides at about 45 degrees with your palms facing to the front. Push your arms and body back against the wall. Squeeze your shoulder blades together. Hold this position for 10 deep breaths. When you have completed one set, walk around for about 30 seconds, and repeat the exercise two to three more times.
Frog Pullovers
This exercise lengthens your back extensors in your lower and upper back. You should feel a stretch in your inner thighs and the entire back and posterior shoulders.
Lie on your back on the ground and put the soles of your feet together. Bring your heels as close to your groin as possible. Relax your knees and let them fall to your sides naturally. Lace your fingers together, and extend your arms over your chest. Exhale and lower your arms over your head. Go only as far back as you can while keeping your elbows straight. If your elbows bend, stop at that point and raise your arms back to starting position. Hold the stretch for five to six deep breaths. Repeat the movement for four to five reps.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "PTontheNet"; Corrective Exercise: The Thoracic Spine, Shoulder Girdle, Head and Neck: Justin Price; October 2008
