Chest stretches can relieve neck and back pain and can be done almost anywhere. Door frame or corner wall, chair, stability ball, and floor chest stretches are all effective.
While chest stretches are a great way to relax and stretch after lifting weights with your chest muscles, they can be especially beneficial for people with neck or back pain. Whether they’re used for post-exercise stretching or for neck and back support, there are several basic chest stretches that can be done almost anywhere. The doorframe or wall corner stretch, chair stretch, stability ball stretch, and floor chest all work to stretch your chest muscles, strengthen them, and relieve your neck and back from the extra pressure.
Door frame or corner wall stretches, as the name suggests, it can be performed on any door frame or corner wall. Simply stand facing the door frame or corner of the wall with both feet shoulder-width apart. Place one hand against the wall door frame and keep your fingertips at the same height as your shoulder. Tighten your stomach muscles and don’t arch your back as you push your body toward the corner or door. Hold this position for about 15-20 seconds, relax for another 30 seconds, and then repeat the process ten times.
Chest stretches can also be done at work or school. One of the best chest stretches is done while sitting at an office or school desk. Move forward until you are sitting on the edge of the chair. With both arms behind your back, interlock the fingers of both hands and raise your arm behind you until you feel the stretch. Another desk chest stretch can be achieved by placing both hands behind your head and opening your elbows by pulling them back.
One of the easiest chest stretches can be done at home or at the gym. The only piece of equipment needed is a large stability ball. Just lie on your back, on the ball. Open your arms up so they hang on either side of your body, like an airplane. Feel the stretch for about 20 seconds. Relax and repeat about ten times.
There are many chest stretches that are done on the floor, usually at home or in the gym. One of the most useful originated from a yoga maneuver. Simply kneel on the floor so that your shins and feet are parallel to the floor. Grasp both hands so that the fingers interlock and extend the arms in front of the body. Turn the palms outward, while the fingers are interlocked. Then move your shoulders up and your upper arms toward your head, feeling the stretch.
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