There are two types of stretches you can do for your pectoralis, or chest, muscles, according to physical therapist Chris Frederick, co-author of "Stretch to Win." Static stretching is where you stretch a muscle group for a specific period of time. Dynamic stretching is where you move the muscle group and joint in their full range of motion. Do static stretching after a workout and dynamic stretching as part of your warm-up before your workout.
Standing Doorwary Stretch
This exercise stretches your chest and anterior shoulders while passively contracting your back and shoulder muscles, according to Anthony Carey, owner and corrective exercise specialist of Function First in San Diego. Stand between a doorway with your left leg in front of you. Place your forearms on the doorjamb with your arms bent at 90 degrees. Shift your weight forward, and you should feel your shoulder blades squeeze together and your chest stretch. Hold the stretch for five to six deep breaths, switch legs and repeat the stretch.
Ball Chest Stretch
Use a large stability ball for this exercise. Lay your back and head on top of the ball, and place your feet on the ground about hip-distance apart. Bring your arms out to the sides, and let gravity pull your arms down. Hold the stretch for five to six deep breaths. Keep the ball still as you stretch. To make this stretch dynamic, move your arms in and out like you are hugging someone. The movement should be smooth and fluid. Inhale when you bring your arms together, and exhale when you stretch your chest.
Standing Rotational Active Stretch
This exercise stretches not only your chest but also your abs, shoulders and their connective tissues. It also improves your posture and core stability, according to Frederick. Stand with your legs about hip-width apart, and swing your right arm behind you. Rotate your torso as you swing, but keep your pelvis and legs in place. Turn your body to the left, and swing your left arm behind you. Turn your head to look at where you are swinging. Do two sets of rotational swings for 30 seconds. Keep your posture tall and control your swings.
Deep Breathing
Stand with your feet slightly apart, and take a deep breath, spreading your arms wide open to your sides with your palms facing up. Keep your arms slightly bent. Lean your body back slightly, and tighten your buttocks to maintain your balance. Hold your breath for 1 second, and fold your arms across each other, bending your legs and round your back forward at the same time. Repeat the movement for 10 to 12 reps for three sets.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
