Chest Stretches

Types Of Chest Stretches

There are several types of chest stretches. Different stretches target the three large muscle group of the pectoralis major, pectoralis minor, and bicep brachii. Following are some easy chest stretches that you can incorporate into your exercise routine:

Standing Chest Stretch – Stand with your feet, shoulder distance apart and clasp your hands behind your back. If you can’t do this you can use a band or a rolled up towel. Keep your hands as close together as possible and raise them slowly upwards. Squeeze your shoulder blades together and feel your chest muscles opening up with this classic stretch.

Partnered Chest  Stretch – Stand straight and hold your arms out behind you. Your partner has to stand behind you and guide your arms till they are parallel to the floor. He then has to gently push your wrists as close together as possible. Hold for 30 seconds and release.

Wide Arm Stretch Chest – Stand straight with your feet shoulder distance apart. Lift arms to the side at the height of your shoulders and raise your palms upwards. Push your arms gently backwards and feel the stretch in your chest muscles. Hold for 30 seconds and release.

Pointed Elbows Stretch Chest – While you stand straight, keep your hands on your lower back with your fingers pointing downwards. Elbows should be parallel to your sides. Move your elbows slowly backwards till you feel the stretch on your chest. Hold for 30 seconds and release.

Hands Behind Head Stretch Chest – Stand or sit up straight and interlock your fingers behind your head. Your elbows will be pointing to the sides. Now move your elbows back and towards each other as far as you can. Hold this stretch for 30 seconds and release.

Arm On Wall Stretch Biceps And Chest – Stand facing a wall and place one entire forearm against the wall. Your palms should face the wall and be at shoulder height. Turn your body away from the wall and feel the stretch in your chest and bicep muscles. You can adjust your arms higher and lower on the wall to stretch the chest muscles at different points. Repeat the stretch on the other side.

Chest Stretches Precaution

All stretches for chest muscles can improve flexibility and increase your range of motion. Chest stretches also build strength so that you can perform better and lift heavier weights during your workout. But the correct precautions for chest stretches have to be taken or else you may end up doing more damage than good.

• Never working out a cold muscle.
• Stretching a muscle is only effective if it has been warmed up and is pliable. Otherwise the entire process of stretching can be a waste of time.
  
• Hold each stretch for a minimum of 30 seconds. Less than this and the muscle doesn’t even receive the signal from the brain to relax and lengthen, thus negating the point of the exercise.
  
• As with any type of stretch, chest stretches should never be held to the point of pain.
• Mild discomfort is the aim of a good stretch but if you feel any sharp or tearing pain, stop the exercise immediately.

Benefits Of Chest Streching

• One of the biggest benefits of chest stretches is that it increases your range of motion. In terms of your workout, this means that your chest exercises themselves will be more effective.
  
• Working out your chest muscles with weights also tends to make your muscles tighter. This can affect your posture making your hunch.
  
• Regular chest stretches can loosen these muscles and improve your posture by aligning your shoulder blades properly.
  
• Stretching your chest muscles also allows for growth, making more space for your muscles to expand.
  
• Most importantly, chest stretches can increase blood circulation to flush out the toxins that have built up during your workout. This reduces wear and tear, soreness and any chance of injury.