Stretching is a very important but often overlooked aspect of any physical training plan. Your muscles can become tight after training sessions or because of the way you naturally sit and stand. Many people find the pectorals, or chest muscles, become tight. If you do a lot of chest exercises in your routine, or spend long periods slumped over a desk or computer at work, it is very likely that your pectorals will be tight. This can cause rounding of your upper back muscles, internal rotation of your shoulders, and extension of your head and neck. This is known as upper cross syndrome and may lead to chronic upper back and shoulder pain. To avoid this, and help maintain your posture, you need to regularly stretch your chest.
Anatomy of the Pectorals
Your pectorals are made up of two muscles -- the pec major, which runs across the whole of your upper chest and ribcage, and the pec minor, which is smaller and sits underneath the pec major. The main movements that the pectorals are responsible for include horizontal flexion, which involves bringing your arm across in front of your chest, and scapula protraction, which involves shrugging your shoulders forward. Both of these actions occur when you do flyes, bench presses, and any other chest exercises. Doing lots of these can cause the muscles to tighten and shorten, which draws you into a hunched back posture. Slouching when you sit or stand also has the same effect.
Standing Chest Stretch
Stand in a doorway and hold your left arm up so that it's at chest level and your elbow is bent to 90 degrees. Place your forearm on the inside of the doorway and step your left leg forward. Push your body weight forward, and twist your torso to the right, until you feel a stretch in the left side of your pectorals. Hold the position for twenty seconds, and then repeat on the right side.
Partner Assisted Stretch
Lie on your back on a weights bench or massage couch, and hold your arms out to the sides, so they form a Y-shape. Have a partner apply light pressure on your arms and push them towards the floor until you feel a stretch. Pause for five seconds and then gently push your arms up against their hands for another five seconds. Relax and then have your partner apply the stretch again. Repeat this five times. This technique, which is known as proprioceptive neuromuscular facilitation, or PNF stretching, is an effective way to increase flexibility in your pectorals. Just don't overdo it.
Considerations
Stretching can help loosen your chest muscles and improve posture, but there are other factors you need to consider also. You should consciously aim to sit and stand with proper posture -- think "Shoulders back, head up" all the time. You may also benefit from reducing the number of chest exercises you do when training and increasing your back exercises, like face pulls, dumbbell rows and Y-raises, as these help strengthen your upper back muscles, which pull your shoulders back. Your posture will improve as a result.
