Many people overlook the importance of stretching. Stretching your muscles helps to keep them supple as you grow, can give you better flexibility and can even help you avoid injuries. Adults and children should include stretching as an important part of a fitness routine. Before beginning any stretching program, check with your doctor for clearance.
Pectoral Muscles
Your pectoral muscles are located in your chest. You have a pectoralis major, the bigger muscle, and a pectoralis minor. These muscles connect to your shoulder and help you do things like push a cart or scratch your back. When these muscles get too tight, your shoulders round forward and your posture starts to suffer. Tightness in your chest also overstretches the muscles in your upper back and leaves them weakened, which can lead to back aches.
Stretching Basics
For the best results, stretch every day. Include stretching in the cool-down portion of your workout or do a thorough cardiovascular warm-up for five to 10 minutes before you stretch. Good warm-up activities include jogging and marching in place. When you stretch, reach into the stretching position until you feel a gentle tug in your muscle. Never stretch to the point that you feel pain. Hold stretches in a stationary position for 30 seconds. Repeat each stretch three times.
Partner Stretch
You need a partner to do this pectoral stretch. See if your mom or dad will help you. Have your partner stand behind you, and extend your straight arms behind your back as your partner grabs your forearms. Have your partner stretch your arms toward each other. Once your arms are as close together as they go, have them pull your arms up and away from your body a little. Keep your torso straight as you perform this stretch. Do not lean forward or arch your back.
Wall Stretch
If you want to stretch your chest muscles by yourself, find a wall. Stand next to the wall with your right arm close to it. Bend your right arm to a 90-degree angle and place your palm, forearm and elbow on the wall with your elbow as high as your shoulder. Turn your body away from your arm, stepping away from the wall a little. Feel the stretch in your chest muscle on the right side. Make sure to repeat this stretch on your left side as well.
