9 Must-Try Stretches For Your Chest For Improved Mobility.

It’s easy to neglect the importance of maintaining flexibility and mobility in key muscle groups. One area that often gets overlooked is the chest. Whether you’re an athlete, a desk warrior, or someone in between, adding chest stretches into your routine can significantly enhance your mobility and well-being. Here are a few stretches for your chest that I’ve found to help me stay in tip top shape.

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9 Must-try stretches for your chest.

Finding stretches and a routine that suits you best is the only way to make sure that you stay on track and keep your body and muscles healthy. These stretches are great to fit into your routine at any time of the day and I’m sure you’ll love them too. Make sure you own a good quality yoga mat to make sure none of the stretches hurt when you do them on the floor.

1. Chest opener.

As you draw your shoulder blades together, you’ll feel a delightful stretch across the chest and the front of the shoulders. The main muscles targeted in this stretch include the pectoralis major and minor, as well as the anterior deltoids.

To do a chest opener, stand with your feet hip-width apart, interlock your fingers behind your back, and gently lift your arms, opening your chest to the sky. Hold the stretch for 15-30 seconds.

2. Cat-Cow stretch.

I love doing this stretch when I wake up in the morning. As you move between the arching “cow” and rounding “cat” positions, the muscles targeted include the chest, shoulders, and upper back. The cat-cow stretch allows for a gentle release of tension in these areas and also encourages an increased range of motion in the chest.

To do the cat-cow stretch, start on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly and lifting your head (cow position), then exhale as you round your spine, tucking your chin to your chest (cat position). Repeat this flow for 1-2 minutes.

3. Cobra pose.

This is one of the best stretches for your chest. As you arch your back, lifting your upper body while keeping your pelvis grounded, the cobra pose stretches and strengthens important muscle groups, including the chest, shoulders, and the muscles along the spine. This deep stretch opens up the chest and improves posture and respiratory function.

Regular practice of the cobra pose can alleviate tension in the chest and enhance flexibility, making it a great addition to any chest stretching routine.

To do the cobra pose, lie on your stomach with your palms beneath your shoulders, and gently lift your chest off the ground, engaging your back muscles. Keep your elbows slightly bent and look forward. Hold the pose for 15-30 seconds.

4. Arm across chest.

This stretch targets the pectoral muscles, providing instant relief and improved flexibility. By bringing one arm across your chest and gently pulling it towards your body with the opposite hand, you engage the muscles in the chest and shoulders, releasing tension and enhancing range of motion. This stretch is great for when you spend long periods sitting or working at a desk too.

To do this stretch, bring your right arm across your chest, using your left hand to gently pull it towards your body. Hold the stretch for 15-30 seconds. Repeat on the other side.

5. Thread the needle.

This is a really great yoga-inspired stretch that I love doing after a workout. This pose is designed to release tension in the chest, shoulders, and upper back. By threading one arm under the opposite arm while resting the side of your face on the mat, you engage the muscles in the chest and shoulder blades, creating a deep and targeted stretch.

To do this stretch, start in a tabletop position, then slide your right arm under your left arm, lowering your right shoulder and cheek to the mat. Hold the stretch for 15-30 seconds, feeling the gentle release and repeat on the other side.

6. Behind back prayer stretch.

This stretch mainly targets the pectoral muscles and shoulders, offering a release in the chest area. By clasping your hands behind your back in a prayer position and gently lifting your arms, you engage in a stretch that helps with flexibility and posture.

To do this stretch, clasp your hands behind your back, and lift your arms slightly, opening your chest. Hold the stretch for 15-30 seconds and repeat as needed.

7. Child’s pose.

This pose, also known as Balasana, is perfect for relaxation and a good stretch. This is one of my favorite stretches for your chest and you’ll see why soon enough. The relief this pose brings is incredible and has become one of my favorite. Beyond its calming effects, the child’s pose engages the muscles in the chest, shoulders, and upper back, promoting flexibility and relieving tension.

To do the child’s pose, kneel on the floor, sit back on your heels, and extend your arms forward with your palms resting on the ground. Hold the stretch for 30 seconds to a minute breathing deeply.

8. Assisted stretch.

This stretch is great for the pectoral muscles and the muscles surrounding the shoulders. By placing your hands on either side of a solid object like a door or wall and gently leaning forward, you engage the chest muscles and experience a deep stretch. You can do this stretch with straight and bent arms as they each give you a different type of stretch. I love this stretch because of all the different variations you can do and muscles you can stretch.

To do this stretch, stand in a doorway with your hands on the frame, elbows at shoulder height, and gently lean forward. Hold the stretch for 15-30 seconds and switch sides.

9. Lying chest opener.

I use to always tease during my classes that this is a back plank. And I love back planks! This stretch targets the pectoral muscles, shoulders, and upper back. As you lie on your back with arms extended wide, the force of gravity gently pulls your chest open, creating a release of tension and stress.

To do this stretch, lie on your back, extend your arms out to the sides, and relax into the stretch. Hold this stretch for 30-45 seconds and repeat as needed.

Conclusion.

Stretches for your chest are an important part of staying fit and healthy. Adding a few of these stretches for your chest into your routine, you’ll maintain a healthy body and reduce the risk of injuries. Take the time to invest in your health, your body will thank you for it.

Happy Stretching,

Your Wellness Warrior!

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