When the muscles that horizontally adduct the shoulder are tight, they can cause pain in the front of the shoulder and chest and also restrict mobility, but stretching exercises can restore range of movement. The horizontal adductor muscles include the coracobrachialis and pectoralis major of the shoulder and chest. Together, these muscles bring your shoulder toward the midline of your body on the horizontal plane, such as when you hug someone. Start holding stretches for five to 10 seconds and work up to 30 seconds.
Overhead Interlocking Arms Stretch
The overhead interlocking arms stretch targets the coracobrachialis and the pec major, as well as the lats and teres major of the back and shoulder. It is difficult to raise your arms overhead and flex your shoulders when your pecs and lats are tight. This exercise stretches all these muscles as you not only lift your arms. but also adduct them by bringing them toward each other. To perform this exercise, extend your arms toward the ceiling and tilt your chin toward your chest. Turn your palms to face each other and interlock your fingers.
Wall Dip Stretch
The wall dip stretch elongates the pectoralis major and coracobrachialis from a different angle than the overhead stretch. It also lengthens the front of the deltoid shoulder muscle and the biceps. The position of your body looks similar to triceps dips off a bench, but your hands are against a wall. Place your palms flat against a wall with the fingers pointing downward. Bend your elbows as you walk your feet forward with your legs straight as you lean forward slightly until you feel a stretch in your shoulders, arms and chest.
Lying Side Stretch
The side stretch is an easy exercise that stretches several muscles all over the torso, including the obliques in the waist, quadratus lumborum in the lower back, pectoralis major, coracobrachialis, lats and teres major. To perform the lying side stretch, lie on your back and raise your right arm on the floor above your head. Lean to the left but bend at the waist so your hips and legs do not move. Repeat on the right.
Straight Arm Chest Stretch
The straight arm chest stretch targets the main portion of the pectoralis major, which is the sternal head. The pec major has two parts that attach near the armpit. The sternal head is the larger portion. The clavicular head is above the sternal head and runs under the collarbone. Both parts adduct the shoulder horizontally. The clavicular head and the pectoralis minor also stretch during this exercise. To perform the straight arm chest stretch, extend your left arm out to your side and place your palm against an object like a pole or sturdy piece of furniture. The palm faces forward. Raise your arm above shoulder level to emphasize the upper part of the chest near the shoulder. Then, twist to the right. Repeat on the right side.
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