The pectoralis major is the primary muscle that makes up your chest muscles. It tends to get tight and hyperactive from a hunching posture that is caused by too much sitting or repetitive poor movement patterns and habits. This can lead to kyphosis, which is the excessive flexion of your upper spine. Releasing your pectoralis major from tightness involves a combination of stretching and improved body awareness to avoid hunching and poor posture. Fitness professional Anthony Carey, author of "Pain-Free Program," recommends that you perform stretching and postural exercise daily to avoid poor posture.
Ball Chest Stretch
Step 1
Sit on top of a firm stability ball with your feet on the ground. Walk slowly forward with your feet and lay your back and head on the ball slowly.
Step 2
Put your arms out to your sides to stretch. Hold this position for five to six deep breaths.
Step 3
Roll your body up to the sitting position and repeat the exercise two more times.
Standing Doorway Chest Stretch
Step 1
Stand in the middle of a doorway with your right foot in front of you. Put your forearms and hands against the doorway with your arms bent at a 90-degree angle.
Step 2
Shift your weight toward your right foot, pulling your body forward slightly and your shoulder blades together.
Step 3
Hold this position for five to six deep breaths. Switch leg position and repeat the stretch.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform pulling exercises to strengthen your back and to improve upper-body balance. Such exercises include pullups, rows and scapular retraction exercises. You should get massage therapy for your chest, shoulders and hips to release stiff tissues. This will help your body to reset your muscles and tissues to their normal length and tension and improve your ability to move and exercise.
Things You'll Need
- Stability ball
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Athletic Body in Balance"; Gray Cook; 2003
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