Office jobs, driving, swimming and boxing all have one thing in common – the use of arms and chest to get the job done. A large percentage of what we do for a living is in front of our eyes, which causes the muscles in the front of our bodies to become hypertonic or shortened and limits the flexibility of the chest, shoulders, and arms. The pectoralis major and minor, the anterior deltoid, and the biceps are all muscles located in the front of the body. Tight pectoral muscles contribute to a postural misalignment known as the rounded interior shoulder and limit the range of motion of the shoulder joint. gives more range of motion at the shoulder to improve upper body posture and allow painless movement.
The following stretches provide different ways to expand the body before and can be done at any time, not just after a workout. Do it regularly, and you’ll begin to see and feel a steady improvement in chest and shoulder flexibility and range of motion. Hold each movement for 1530 seconds or 35 breathing cycles. One inhalation + one exhaust = 1 respiratory cycle. Avoid bouncing. With each exhalation, step forward in tension, but only to the point of tightness, or slight discomfort, nerve pain. Stretch 24 times. Concentrate on pulling the shoulder blades down and back, and at the same time directing the chest and drawing forward to create length for the pectoral muscles.
Behind the back stretch: Sitting or standing, start with your arms hanging at your sides and your shoulders away from your ears. Gently press your shoulder blades together and open your chest. Bring your arms behind your back and squeeze your elbows into your elbows. Another stretch that can be done while sitting or standing. Play with hand position to emphasize shoulders and/or chest. Sit or stand, cross your fingers, bend your elbows and raise your arms above your head. Gently squeeze your shoulder blades and move your elbows and hands back. Vary arm height to emphasize shoulders and/or chest (place hands behind head, hands above head, hands a few inches above head).