How to Stretch Before Doing Chest Exercises
Before and after working a muscle group, you should stretch to avoid injury. Exercises pushing away from your body or closing your arms inward work the chest or pectoral muscles. Since chest exercises contract the muscles, stretching pulls them and creates balance. This helps prevent injury and soreness. Stretching may also improve circulation and flexibility.
Instructions
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The Doorway Stretch
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1
Stand in a narrow doorway.
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2
Put your palms on either side of the door jam, parallel to your shoulders.
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3
Lean forward, using your leg as support.
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4
Raise your elbow, keeping your hands in the same position, for an added stretch.
Arm and Chest Stretch
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5
Sit in a straight back or backless chair or stand comfortably.
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6
Link your fingers together in front of you with your palms facing away.
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7
Push your arms straight out. Hold this position for about 10 to 30 seconds.
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8
Relax and repeat these steps at least 3 times.
Chest Stretch
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9
Stand straight and link your fingers behind your back.
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10
Straighten arms and hold for 10 to 30 seconds.
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11
Relax and repeat steps at least 3 times.
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1
Tips & Warnings
You can do this stretch while sitting at your desk to relieve office tension.
Don't hold your breath when you're stretching. Relax and breath freely.
Don't bounce during a stretch. This may make you less flexible and cause pain.
Don't hurry. Hold each stretch at least 10 to 30 seconds.
Avoid stretching a strained muscle. You may cause further damage.
