How to Perform Chest Stretches

Step-by-Step Guide

1. 1

   Step 1: Warm up your muscles before doing stretches.

   You risk less of a chance of injury if you increase the blood flow to your muscles.
   
   You can go for a walk and swing your arms, do shoulder circles and chest hugs or do your regular workout that exercises your upper body. , It should be a small to medium door frame because you need to be able to stretch both your elbows to the outside of the frame. , With your forearms at a 90 degree angle to your arms, place your hands firmly against the outside of the door frame. , You should feel a pull in your pectoralis muscle between your shoulders and your chest. ,, Move your elbows up to shoulder level. ,,,, Hold for 30 to 90 seconds.
2. 2

   Step 2: Find an open door frame.

3. 3

   Step 3: Position your elbows below your shoulder level.

4. 4

   Step 4: Step forward with your right leg

5. 5

   Step 5: keeping your arms firmly on the door.

6. 6

   Step 6: Hold for 30 to 90 seconds

7. 7

   Step 7: depending upon the severity of tightness in your pectoralis minor muscle.

8. 8

   Step 8: Step back

9. 9

   Step 9: returning to the original position.

10. 10

    Step 10: Step forward again to stretch the middle fibers of both of your pectoralis muscles.

11. 11

    Step 11: Hold for 30 to 90 seconds.

12. 12

    Step 12: Step back to the neutral position and raise your arms to just above your shoulders.

13. 13

    Step 13: Step forward a third time.

Detailed Guide

About the Author