How to Perform Chest Stretch Exercises
The muscles of your upper body including your chest can become tight especially as you age. Tight muscles limit your range of motion and interfere with daily activities. Daily stretching can improve flexibility, circulation and energy level. Stretching is also relaxing. Chest stretches are easy to learn and can be done daily to maintain or improve your flexibility.
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Instructions
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1
Stand straight with you hands by your side. Place your feet shoulder width apart. Keep a slight bend in your knees. Keep your shoulders level.
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2
Clasp your hands together and interlock your fingers behind your back. Your thumbs should be pointing down. Keep a slight bend in your elbows. Take a deep breath in through your nose. Exhale through your mouth.
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3
Push your shoulders back slowly. Lock your elbows to straighten your arms. Push your chest out and slightly up. You should feel a stretch in your chest and shoulders.
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4
Hold the stretch for 15 to 30 seconds. Keep your head in a neutral position. Hyper-extending your neck while doing the chest stretch can cause injury. Keep your shoulders loose and relaxed.
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5
Release your hands and bring your arms back to your sides. Repeat the stretch 2 or 3 times. Stretch your chest daily to improve flexibility.
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Do the chest stretch in a seated position. Sit up straight on the edge of a chair with your legs together. Follow Steps 2 through 5 listed above. Consider doing the stretch at work to keep your muscles loose.
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Keep in mind you can vary the stretch. Stand in-between a doorway with one hand on each wall. Knees should be slightly bent. While pushing against the wall with your hands push your chest up and out until you feel a stretch across the front of your chest.
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Tips & Warnings
Be aware you may be unable to clasp your hands behind your back at first. Only place your arms back as far as is comfortable.
Consider stretching your chest before and after you work your upper body with weights.
Keep your abdominal muscles in tight.
Avoid arching your back as you stretch.
