Give Your Tired Chest Muscles a Break With These 5 Simple Stretches
Whether you’re pumping out push-ups or stuck at your desk all day, these feel-good moves will bring your chest muscles some much-needed TLC.
By Michelle Konstantinovsky•
How to Stretch Your Chest Muscles—and Why It’s Important
Why You May Need to Stretch Your Chest Muscles
The Benefits of Chest Stretches
5 Best Chest Stretches
The Takeaway
You’ve probably heard your favorite instructor say it once the clock runs out on an intense workout: the quick stretch at the end of each class likely isn’t enough to give your muscles the tender loving care they deserve. Luckily, Peloton has a comprehensive library of Stretch classes, and you may have even gotten into the habit of stacking them after your rides, runs, lifts, and rows. But while many of us take the time to stretch out our hard working glutes, quads, and hamstrings, we tend to neglect the power players of the upper body—especially the chest muscles.
You may not think of them as anatomy superstars, but your chest muscles are some of the most important muscles in your body, and are almost always working hard to rotate and stabilize your shoulders, and help you accomplish everyday tasks like pushing open doors or lifting objects (or kids!) off the floor. And if you swim, play sports like baseball or tennis, or participate in Peloton’s Strength classes, then you can rest assured your chest muscles are doing anything but resting.
Even if you don’t consider yourself a hardcore athlete, your chest muscles are more than likely staying active. So if you’re feeling chest soreness, there actually is an explanation: those muscles are tired and need a good stretch. Here’s why you might be experiencing sore chest muscles and how you can help alleviate the ache with five essential chest stretches from Peloton instructor, Dr. Chelsea Jackson Roberts.
How to Stretch Your Chest Muscles—and Why It’s Important
Whether you’re pumping out dozens of push-ups daily or you’re crushing spreadsheets at your desk from 9-5, your chest muscles are working. The major muscles of your chest include:
Pectoralis major: The pectoralis major is a fan-shaped muscle that is responsible for helping with adduction and rotation of the arms. These and the pectoralis minor are the muscles people refer to as “pecs.”
Pectoralis minor: This thin, triangular muscle sits beneath the pectoralis major and helps stabilize the scapula (shoulder blade).
Serratus anterior: Another fan-shaped muscle, the serratus anterior (also known as the “boxer’s muscle,”) helps protract the scapula and can help lift the ribs to assist with breathing.
Subclavius: This small, triangular muscle helps stabilize the clavicle (collarbone) whenever the shoulder girdle moves.
These muscles are almost constantly firing up, whether you’re actively working them out or just existing in your day-to-day life, so they require regular stretching. Not only will stretching these muscles help increase your range of motion, making daily tasks and workouts feel better, but it can help prevent strain or injury.
There are many ways to stretch your chest muscles, but the main idea is to loosen up stiffness and gently improve upper body flexibility. You can stretch your chest with simple, no-equipment moves that target the specific muscles mentioned above or you can spice things up with some tools and props like yoga blocks, a yoga strap, or a blanket.
Why You May Need to Stretch Your Chest Muscles
If you’re regularly performing presses, flys, and push-ups, then your chest muscles are probably in desperate need of some stretching. But even if you haven’t yet started your strength-building journey, and you simply find your chest feeling tender after a typical work day, you still very much need some stretch time.
“We spend a lot of time closing our chest by rounding our shoulders when on the computer, phone, driving, taking care of little ones and others,” says Dr. Chelsea, noting that everything from sitting at a desk to commuting can create tension in the chest. “Also, special shout out to our Peloton Teachers who are taking care of little ones and constantly folding forward to lend a helping hand. Those who are in the business of service need to counter the shape that they make the majority of the day.”
The Benefits of Chest Stretches
When you stretch your chest, you’re not just counteracting all the rounding and hunching you likely do in your daily life; you’re opening up the front of your body and engaging your back body, affording you space and flexibility to find greater range of motion in your shoulders and maneuver through a variety of movement patterns without pain or strain.
Additionally, the timing of your chest stretch can either enhance your workout or help you recover. Performing dynamic stretches before an exercise session (i.e. lengthening the muscles through an active series of movements) can help warm up your muscles, improving blood flow and circulation, and once again helping you smoothly increase your range of motion. Adding in post-workout static stretches (the kind that are held for a set length of time) helps restore length to the muscles you’ve tightened during exercise, keeping you flexible and pain-free.
5 Best Chest Stretches
While there are plenty of chest exercises out there, Dr. Chelsea recommends the following five stretches to restore lost length and space to an area that’s often stiff and constricted. Here are her favorites:
1. Shoulder Rolls
Sit or stand, and slightly engage your core.
Roll your shoulders up, back, around, and down. Repeat 10-20 times.
Change direction and repeat 10-20 times.
End by gently relaxing your shoulders back and down.
2. Standing Forward Fold with Shoulder Opener
Start in a standing position with feet parallel and hips-width apart.
Gently interlace your fingers behind your back (if you can’t reach, hold a yoga strap or towel between your hands).
Bend your knees as much as necessary while slowly hinging at your hips, trying to get your belly as close to your thighs as you can without pain.
Hold for several deep breaths and come out of the pose carefully when you’re ready.
3. Savasana with Blocks and a Blanket
Place a yoga block on the floor and cover it with a blanket.
Slowly and gently lie down so the blanketed yoga block lands between your shoulder blades.
Extend your arms by your sides and take several deep breaths.
Carefully roll to one side or sit up when you’re done.
4. Seated Side Bend
Begin in an easy seat pose (i.e. sitting cross-legged on the floor).
Extend one arm up while placing the opposite hand on the ground, by your side,
Keeping the fingertips of your grounded hand on the floor or mat, sweep the extended arm up and over, toward your opposite side, while continuing to face forward (being careful not to twist your spine).
Draw the shoulder of your extended arm back and down, and keep reaching for several breaths.
Release the pose, switch the cross of your legs, and repeat on the other side.
5. Spinal Flexes
Begin in an easy seat pose.
Gently place your hands on your knees.
On an inhale, stretch your chest forward.
On an exhale, round your spine.
Repeat as many times as you like.
The Takeaway
Your chest is made up of four muscles that tend to get overworked, whether you’re actively working them out or not. Just existing as a modern human who sits at a desk, drives, texts, or runs after kiddos (or all of the above!) can take a toll on your chest muscles, leaving you sore, stiff, and uncomfortable.
To counteract all the daily hunching so many of us do (not to mention the intense workouts we may be adding on top of daily, chest-centric activities), chest stretches can help open up our front bodies and allow us to regain some of that lost space and movement. Bonus: you don’t need special equipment to stretch your chest. With just a few simple moves, you can start improving your posture, prep and recover from your workouts, and feel more freedom to move your body in ways that feel good.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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