It can be painful to have a sore chest, whether you're at the gym a lot or sitting hunched over a desk all day.There are ways to relieve tightness and soreness by doing chest stretches.In a doorway, in a corner of a room, or standing up, you can stretch.Try different stretches and figure out which one is best for you.
Step 1: Stand in a corner with your dominant leg in front of you.
Stand in a staggered stance on the corner of your house.Stand 1 foot away from the corner.Your foot should be closer to the corner than the rest of your body.Your shoulders should be straight and your back straight.The hand that you write with is on the same side as your dominant foot.If you have a sore chest or are hunched over all day, this stretch is good.
Step 2: Place your hands on the wall.
Place your left and right palms on the wall.Your back should be straight at this point.Your hand should be at least 2 feet apart from each other.
Step 3: Lean into the corner by bending your front knee.
Your back should be at a 30 angle as you lean into the wall.Keep your neck straight and put your head as close to the wall as possible.
Step 4: For 30 seconds, hold the position.
Put your shoulder blades together as you hold the position.The stretch along the front of your chest is what you should feel.As you hold the stretch, breathe in through your nose and out of your mouth.
Step 5: For three more times, repeat the process.
Slowly move back to your starting position.If you want to stretch your chest, lean into the corner three times.
Step 6: Stand up straight with your feet together.
Your shoulders should be straight.Take care of your back and tighten your core muscles.
Step 7: Put your fingers behind you.
Put your fingers near your butt.Your back should be straight.
Step 8: Pull your shoulder blades together by pushing your arms up.
Slowly push your fingers towards the ceiling.When your arms can't go any further, exhale and hold the position.
Step 9: Hold the position for a while.
Take a deep breath through your nose and out of your mouth.Continue to hold the position with your arms extended.Don't bend your neck and keep looking forward.
Step 10: One more time.
Take a deep breath after returning to your starting position.Hold the position for 15-30 seconds after you extend your arms.When you wake up, you can do this stretch.It's a good idea to stretch your chest after a long time sitting down.
Step 11: Stand or sit with your feet apart.
Make sure your back is straight.Stand up if you have trouble keeping your back straight in a chair.Your shoulders should be straight.
Step 12: Put your hands behind your head.
Your elbow should be pointed in a different direction.Your neck should not be bent and your back should be straight.
Step 13: You should move your elbow back.
Put your shoulder blades together as you move your elbow back.You should stretch your chest muscles.
Step 14: Hold the stretch for a while.
As you hold the stretch, inhale and exhale deeply.Keep your neck straight.You shouldn't bend your neck backwards.
Step 15: Do two or three more.
Repetitions will stretch out your chest.If you have been hunched over your desk for a long time, this stretch is great.
Step 16: Stand in a doorway with one foot in front of the other.
If you are stretching your left pectoral muscle, your right leg should be in front of you.Put your left leg in front of you when stretching.You can use this exercise to stretch sore muscles if you work out or sit all day.
Step 17: Place your shoulder against the door frame.
Put your palm on the door frame by bending one arm at a 90 angle.Push your shoulder against the door frame.
Step 18: Push your chest forward.
Lean forward on the side that you are stretching.You should be able to feel your chest open.To intensify the stretch, turn your head in the opposite direction.
Step 19: For 30 seconds, hold the stretch.
Continue stretching out your pectoral muscle when you are in a forward position.Lean back until you are no longer in pain.
Step 20: On the other side of your body, repeat the stretch.
Take your other arm and put it on the other side of the door frame.You need to make sure that the opposite leg is not bent forward.Hold the other side for 30 seconds as you repeat the stretch.If you want to stretch your chest, you can repeat the stretch on each side of your body.