According to the American Academy of Family Physicians, trigger points are problematic spots on your skeletal muscles that can cause tremendous pain or a decreased range of motion. Trigger points refer pain to other parts of your body. For example, you may have a trigger point in your arm that manifests as pain in your chest, or a chest trigger point that causes headaches. Certain stretches may help to alleviate pain caused by trigger points in your chest. Consult your doctor if you have unusual or sudden chest pain.
Door Frame Stretch
This stretch can alleviate pain caused by chest trigger points. According to author Donald W. Scheumann in his book, "The Balanced Body: A Guide to Deep Tissue and Neuromuscular Therapy," the door frame stretch is a beneficial way to stretch the pectoralis majoris muscle. The door frame stretch can be performed any time you have access to a door frame. Stand in the doorway and hold your arms parallel on the door frame. Shift your weight slightly forward and allow your back to slightly arch. Move your arms higher or lower on the door frame to stretch different areas of the chest. You should feel a decent stretch throughout your chest and front shoulder area.
Kneeling Chest Stretch
The kneeling chest stretch can help stretch the pectoralis majoris muscle and increase the range of motion in your shoulders, according to "Stretching for Dummies." Perform this stretch with a stable chair and on a padded or carpeted floor. Start by kneeling on the floor in front of the chair and crossing your forearms to lean on the seat. Breathe in and allow your chest to sink below the seat, avoiding arching your back or tilting your pelvis. Hold the stretch for 30 seconds and release.
Standing Chest Stretch
The standing chest stretch is especially useful if you sit for extended periods of time. It can help to alleviate chest muscle pain and stretch chest trigger points. Stand up and clasp your hands behind your back. Hold a towel or cloth between your hands if they don't reach each other. Slowly raise your arms higher towards the ceiling and away from your back, going as high as possible without tensing or lifting your shoulders. Hold for 30 seconds and release.
