Thursday, 26 March 2015

Exercise of the month - Chest Stretch

Following on from the shoulder stretches last month we are staying in the same area and looking at chest stretches - if you are having shoulder pain it can be important to stretch out through the chest as well; as tension in the chest muscles - the pectorals - can cause the shoulders to roll forward.

The pectoral muscles, or pecs as they are commonly known, are the large muscles of the chest which we would associate with doing press-ups.

An easy way to stretch this muscle is with the help of a door frame - you want to place your elbow against the door frame so it is level with your shoulder (picture 1 below) - then take a step forward with the leg which is closest to the wall and as your body moves forward you should feel the stretch in the chest, if you feel the stretch more in your arm than your chest you may be twisting your body to compensate for the step forward so make sure as you step forward you keep your torso straight. 

Picture 2 shows how to stretch the smaller pectoral muscle which is underneath the larger one (as seen in the muscle picture above) - this is the Pectoralis Minor, to stretch it you need to lift your elbow slightly higher than your shoulder and then repeat the stretch as before.

Picture 1
Picture 2

If you feel a stretch in the Pectoralis as soon as you place your arm against the door frame then you don't need to take the step forward, just feel the stretch at the start point, as the muscle loosens you will be able to stretch further.

Happy Stretching and we'll be back next month with another stretch or exercise for you all to try out. If you would like to visit the clinic and find out how Chiropractic could help you then you can book a free 15 consultation by calling 02085632608 or via email;

Hazel is a Chiropractor at The Octagon Chiropractic Clinic

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