Chest-Hug
A frequently neglected muscle group is the chest. When chest muscles are tight, more pressure is placed on tendons and ligaments. This can make your shoulders roll forward and/or your upper back round, typically causing pain in the upper chest area and the upper- to mid-back.
Avoid chest pain and regain muscle balance with the following two chest stretches.
Arm Hugs
Arm Hugs are a dynamic stretch that can be done during a warm-up prior to practice or competition.
They can also be done before you perform chest-dominant exercises such as Push-Ups and Bench Press.
To perform this stretch:
– Actively open your arms to the sides, then hug your body
– Maintain a slight bend in your elbow to focus on your chest muscles
– Slightly increase range of motion with each rep
Chest-Stretch
Bench Chest Stretch
This static stretch can be performed after your chest workout is completed.
To perform this stretch:
– Lie face up on a bench holding 2.5-pound weights out to the sides with a slight bend in your elbow
– Allow gravity to stretch your chest muscles
– Hold about 30 seconds
Chest-Stretch2
This static stretch can be performed after your chest workout is completed. Holding a 2.5 dumbbell out to the side is optional
Read more articles from our Stretching section.
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