When it comes to stretching your muscles, your arms, back and legs tend to get a lot of attention, but your chest muscles may often get overlooked. Your pectoralis muscles help provide strength and stability when picking up heavy objects, pushing or pulling. Stretching out your pecs can help you avoid injuries by warming up the muscles prior to physical activity such as lifting weights.
Doorway Stretch
This easy stretch requires no special equipment, just the use of a standard doorway. Stand in the middle of the doorway with both hands firmly on either side of the door frame. Step forward with one foot and bend at the knee, keeping your hands firmly in place. You should feel a stretch on either side of your chest in your pectoralis major muscles. Hold this stretch at a comfortable position for 10 to 15 seconds, then rest and repeat as needed.
Straight Arm Stretch
When you need to isolate one pectoralis muscle at a time, the straight arm stretch is useful. Stand next to the edge of a wall, a pole or a similar sturdy object. Press the forearm of the side of the chest you need to stretch against the wall. Step slightly forward and turn your body away from the wall so your arm is behind you and you can feel a stretch in your pectoralis muscle. Hold this position for 10 to 15 seconds, then rest. Repeat two to three times to fully stretch out your muscle.
Bent Over Stretch
If you're out in the open without a wall or doorway to help you stretch, this technique can help you stretch out the appropriate chest muscles quickly and effectively. Stand straight up and place both hands behind your back. Clasp your hands together, interlocking your fingers. Bend over at the waist until your upper body is parallel to the ground. Pull your arms up towards the sky, keeping them interlocked, until you feel a stretch in your pecs. Hold this stretch for 10 to 15 seconds, then rest and repeat as necessary.
Behind Head Stretch
This technique is another easy way to stretch the pecs without any extra assistance. Stand straight up with your feet together. Place both hands on the back of your head and interlock your fingers. Push your chest out and bend your arms back behind your head as far as you can until you feel a stretch in your chest muscles. Hold the stretch for 10 to 15 seconds, then rest.
