Your pectoral muscles attach your arm to your torso and work to move your arm across or away from your body, according to Andrew Biel, author of "Trail Guide to the Body." Modern culture often encourages our shoulders to slump forward, causing these muscles to shorten, notes San Francisco Pilates teacher, Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." She recommends a series of stretches performed lying lengthwise on a foam roller with your knees bent and your feet flat. Check with your doctor before starting any new exercise program.
Puppet Arms
Reach your arms toward the ceiling with your palms facing each other and your arms extending directly above each shoulder. Inhale as you lift your shoulder blades up and reach your fingertips toward the sky. Exhale as you drop your shoulders back toward the floor. Feel the stretch in your chest as your shoulder blades drop against the roller. Repeat this exercise 10 times. Move and breathe slowly to enhance the stretch effect, recommends Herman.
Arm Circles
Raise your right arm up toward the sky and then drop it back by your ear, with your palm facing up. If you can, allow your fingers to graze the mat as you circle your arm to the side, until your hand reaches your hip. Keep your shoulder away from your ear and allow your shoulder blade to drop against the roller. Repeat this movement with your left arm, then alternate for five circles with each arm. Reverse direction for a second set.
Flapping Wings
Turn your palms to face your body. Moving slowly, slide your right arm along your mat in an arc from your hip to your ear. Take two to five breaths with your arm extended in this position. Slowly slide your arm along your mat until you reach your hip, and then repeat this pattern with your left arm. You can stretch additional pectoral muscles by changing your arm position to palm-down or palm-up, says Herman. Perform five stretches on both arms in each hand position.
Stop Light
Turn your palms up and extend your arms wide on the mat. Bend your elbows to line your hands up at the same level as your head. Take three breaths in this position. Rotate one arm to place your hand palm-down by your hip. Take three breaths in this position. Switch your arms and breathe in this position. Repeat this stretch up to eight times on each arm.
References
- "Trail Guide to the Body: A Hands-On Guide to Locating Muscles, Bones, and More"; Andrew Biel ; 2010
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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