5 chest stretching exercises you must do to improve pec muscles
Is chest stretching a part of your workout routine? If not, it should be. Stretching is an important aspect of your workout routine, and it helps in more ways than one.
Chest stretching prior to performing sets can help with improving flexibility, reducing muscle soreness, enhancing performance, reducing stress on joints, and improving posture. Hence, it’s not a topic to be taken lightly considering it’s extremely beneficial in the longer term.
What are chest stretching movements?
Chest stretching is a type of exercise that involves stretching the muscles in the chest and shoulder region. This can help improve flexibility, reduce muscle tension, and increase the range of motion in the upper body.
Here are some chest stretching exercises that you can try:
1) Pec stretch
Stand in the doorway with your arms out to the sides at shoulder height, with your elbows bent at a 90-degree angle. Place your forearms on the door frame and lean forward, feeling a stretch in your chest.
You can also do a modified version of this stretch by using a corner. Stand in a corner with your hands and forearms on each wall and your elbows at shoulder height. Slowly lean forward until you feel a stretch in your chest.
2) Wall stretch
Stand facing a wall with your arms out to the sides at shoulder height. Place your hands on the wall and slowly lean forward, feeling a stretch in your chest.
3) Chest expansion
Sit on the floor with your legs crossed and your arms behind your back. Clasp your hands together and lift your arms up and away from your body, feeling a stretch in your chest.
4) Shoulder rolls
Stand with your arms at your sides and roll your shoulders forward and backward, feeling a stretch in your chest and shoulders.
5) Cow face pose
Sit on the floor with your legs crossed and your left arm extended above your head. Bend your left elbow and reach behind your back with your left hand. Reach your right arm behind your back and clasp your hands together, feeling a stretch in your chest and shoulders. Repeat on the other side.
What are chest opening stretches?
Chest stretching doesn’t need to focus only on reducing soreness and helping with improving flexibility. It can help with opening the muscle fibers and enabling you to improve the range of motion, reduce tension, and move to advanced stages of chest stretching.
1) Cobra Pose
Lie on your stomach with your hands under your shoulders. Put your palms on the ground, press into the ground, and use the pressure to lift your chest. Hold the pose for 15-30 seconds.
2) Sphinx Pose
Lie on your stomach with your elbows under your shoulders and your forearms flat on the ground. Keep your forearms pressed to the ground and use that force to lift your chest. Hold the pose for 15-30 seconds.
3) Camel Pose
Kneel on the ground with your knees hip-width apart and your hands on your lower back. Lean back and lift your chest up, reaching your hands towards your heels. Hold the pose for 15-30 seconds.
4) Reverse Prayer Pose
Stand with your feet hip-width apart and your hands behind your back. Clasp your hands together and lift them up, reaching them towards the space between your shoulder blades. Hold the pose for 15-30 seconds.
5) Thread the Needle Pose
Begin on all fours with your wrists under your shoulders and your knees under your hips. Reach your right arm under your left arm and thread it through, resting your right shoulder and cheek on the ground. Hold the pose for 15-30 seconds, then repeat on the other side.
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Ankush Das