Pectoralis major and minor, also known as the pecs, are located on the chest. Pectoralis major is the larger of the two muscles and extends from the side of the ribs to the breast bone. Pectoralis minor is a considerably smaller muscle located underneath pectoralis major. Most flexibility exercises for the chest lengthen these two muscles simultaneously.
Doorway Chest Stretch
You can do this stretch on both sides at once or one side at a time. To do both sides at once, stand in a doorway and place your hands on the inside trim at or a bit below shoulder-height. Keep your arms straight and take a step or two forward so that your arms are a little behind you and your shoulder blades move closer together. Stay here if this is enough of a stretch for you, or you can step forward to stretch a little bit deeper. Hold the stretch for 20 seconds.
To do one side at a time, place one hand on the inside trim of the doorway. Keeping the arm straight, step your inside foot forward and turn your torso and pelvis away from the door frame. Hold the stretch for 20 seconds and switch sides.
Lying Chest Stretch
Lie on your stomach on the floor or on an exercise mat. Extend your left arm out to the side at a 90-degree angle, palm facing down. Roll over onto your left side as far as you can, feeling the stretch though the left side of your chest. Stay here if this is enough of a stretch, or take it farther by bending your right knee and placing your right foot behind your extended left leg. Take your right arm behind you and see if you can clasp your left hand. Hold for 20 seconds and switch sides.
Belt Stretch
Take a belt and hold it in your hands with your arms extended in front of you. Grasp the belt with your hands a little wider than shoulder-width apart. Keeping your arms straight, carefully lift your arms over and behind your head. You should feel an intense stretch through your chest and shoulders. If not, bring your arms back around in front of you, move your hands closer together on the belt and resume the stretch. Hold here for 20 seconds.
Bow Pose
Bow is a yoga posture that is an excellent stretch for the pectoralis major and minor. Lie on your stomach on the floor or on an exercise mat. Bend both knees and reach back and grab the tops of your feet from the outside with either hand. On an inhale, kick your feet up into your hands and lift your chest off the floor. Kick as hard as you can with your feet and lift your chest up even higher. Try to move your knees closer together, and be sure not to strain your neck. Hold in this position for 10 breaths.
