How to Stretch Your Chest (AND HOW NOT TO)
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Date: 2022-04-22
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Comments and reviews: 10
'Siva
I've had ongoing problems with pinched nerves, which actually gave ma a minor trauma as I lost control and feeling in my arm(s) when it happened. I have been struggling with this for more than a year, often not able to fall asleep as most of the problems tend to occur when lying in bed. I've seen physiotherapists and osteopaths. and then I discovered this video. I've been doing these stretches 3-4 times a day, for about 3 days now and OMG you're godsend, an angel, you're AMAZING! Thank you so so so much! I can finally fall asleep without problems, I feel my arms getting better every day, I'm even hopeful I can go out driving my car, or go out with friends without having panic attacks. I can't say it enough, thank you, thank you, thank you!
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I've had ongoing problems with pinched nerves, which actually gave ma a minor trauma as I lost control and feeling in my arm(s) when it happened. I have been struggling with this for more than a year, often not able to fall asleep as most of the problems tend to occur when lying in bed. I've seen physiotherapists and osteopaths. and then I discovered this video. I've been doing these stretches 3-4 times a day, for about 3 days now and OMG you're godsend, an angel, you're AMAZING! Thank you so so so much! I can finally fall asleep without problems, I feel my arms getting better every day, I'm even hopeful I can go out driving my car, or go out with friends without having panic attacks. I can't say it enough, thank you, thank you, thank you!
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o3MTA3o
I feel like I've been lied to all my life. My stretches, especially for tight muscles, fell squarely into the -no pain no gain- category. My shoulder has been sore for weeks and very slowly getting worse, and from your video I've come to realize that my stretches were actually furthering the damage. I did the move against the wall and door frame and omfg. There's no pain to the stretch. None. Not even discomfort. But it's also the most effective stretch I've ever done. I can feel where it's tight and I'm grunting from trying to will the muscle to stretch further, but it doesn't hurt at all!
One million thank yous.
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I feel like I've been lied to all my life. My stretches, especially for tight muscles, fell squarely into the -no pain no gain- category. My shoulder has been sore for weeks and very slowly getting worse, and from your video I've come to realize that my stretches were actually furthering the damage. I did the move against the wall and door frame and omfg. There's no pain to the stretch. None. Not even discomfort. But it's also the most effective stretch I've ever done. I can feel where it's tight and I'm grunting from trying to will the muscle to stretch further, but it doesn't hurt at all!
One million thank yous.
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Harshita
Pec minor is 3rd, 4th, 5th rib
Pec minor is connected to corcoid process of the shoulder blade.
If your pec minor is tight these are going to pull your shoulders
You get an
Anterior tilt of the scapula - down and in
Protraction - around and we won't be able to retract it
You want to upwardly rotate your scapula, posteriorly tilt your shoulders, retract ypur shoulders
Taking the help of wall on shoulder joint.
Retract your shoulders- slide your palm and hold for 30-45 sec
reply
Pec minor is 3rd, 4th, 5th rib
Pec minor is connected to corcoid process of the shoulder blade.
If your pec minor is tight these are going to pull your shoulders
You get an
Anterior tilt of the scapula - down and in
Protraction - around and we won't be able to retract it
You want to upwardly rotate your scapula, posteriorly tilt your shoulders, retract ypur shoulders
Taking the help of wall on shoulder joint.
Retract your shoulders- slide your palm and hold for 30-45 sec
reply
mikegeezmikegeez
Dude my shoulders I swear are already like that. My left arm it-s hard asf to pick it up straight in the air and it-s like my shoulders just naturally curl forward giving me bad posture and giving me that man boob look. So I-ve gotten into the gym and I-m doing my thing I-m seeing results but until I correct those problems my pecks are forever gonna look funny asf no matter how much iron this chest eats it-s always gonna look anemic if I don-t correct these old ass shoulders of mine
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Dude my shoulders I swear are already like that. My left arm it-s hard asf to pick it up straight in the air and it-s like my shoulders just naturally curl forward giving me bad posture and giving me that man boob look. So I-ve gotten into the gym and I-m doing my thing I-m seeing results but until I correct those problems my pecks are forever gonna look funny asf no matter how much iron this chest eats it-s always gonna look anemic if I don-t correct these old ass shoulders of mine
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Joel
I'm confused. My right shoulder droops significantly after a separation. The shoulder blade is tucked in and flush while I let my shoulder droop forward. When I lift my shoulder up and back, that is when that shoulder blade wings out. Does that still mean the pec minor is tight? The way he explained it I would think my shoulder blade would wing out even when it was drooping forward. Also I can't lift my right arm straight up because my shoulder won't rotate all the way.
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I'm confused. My right shoulder droops significantly after a separation. The shoulder blade is tucked in and flush while I let my shoulder droop forward. When I lift my shoulder up and back, that is when that shoulder blade wings out. Does that still mean the pec minor is tight? The way he explained it I would think my shoulder blade would wing out even when it was drooping forward. Also I can't lift my right arm straight up because my shoulder won't rotate all the way.
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Nope
Thanks Jeff!
Have had long term back, and neck, pain, due to tight pectorals, and rolling shoulders. Many osteos, and physios; all suggest dog arches, and sleeping on a vertically inserted rolled towel, between scapuli.
Your several videos on fixing anterior shoulder roll, and 'nerd neck' (don't have it, but pain in region, have been more useful than years of struggle. Wish I'd found out earlier! Thanks for sharing!
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Thanks Jeff!
Have had long term back, and neck, pain, due to tight pectorals, and rolling shoulders. Many osteos, and physios; all suggest dog arches, and sleeping on a vertically inserted rolled towel, between scapuli.
Your several videos on fixing anterior shoulder roll, and 'nerd neck' (don't have it, but pain in region, have been more useful than years of struggle. Wish I'd found out earlier! Thanks for sharing!
reply
Juan
Wow this is amazing. I've been experiencing some problems in my shoulders, some unwanted elevation in my right shoulder and I thought it was a sign of tight traps, but I now think it is more likely to be tightness in the pec minor, because I also have rounded shoulders and weak external rotators. I will try to stretch these more and post the results later. I'm learning a lot here, thanks!
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Wow this is amazing. I've been experiencing some problems in my shoulders, some unwanted elevation in my right shoulder and I thought it was a sign of tight traps, but I now think it is more likely to be tightness in the pec minor, because I also have rounded shoulders and weak external rotators. I will try to stretch these more and post the results later. I'm learning a lot here, thanks!
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Kyle
I don't get it, I can't feel a stretch with either one of these. my shoulders just go up and I only feel something in my back. I tried to keep my shoulders down when doing the stretch but its like they are too tight for me to move my arm upward at all without my entire shoulder moving up. seems like these videos have helped everyone but me. Smh
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I don't get it, I can't feel a stretch with either one of these. my shoulders just go up and I only feel something in my back. I tried to keep my shoulders down when doing the stretch but its like they are too tight for me to move my arm upward at all without my entire shoulder moving up. seems like these videos have helped everyone but me. Smh
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twag0735
This is just what I needed. Worked out for the first time in 2 years (I broke my femur, and had a bunch of surgeries and such fighting a bad infection) well I went a little too crazy for my first time back and my chest and shoulders were pretty much stuck rolled forward. Now I can stand normal again, and go do back and bis today
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This is just what I needed. Worked out for the first time in 2 years (I broke my femur, and had a bunch of surgeries and such fighting a bad infection) well I went a little too crazy for my first time back and my chest and shoulders were pretty much stuck rolled forward. Now I can stand normal again, and go do back and bis today
reply
Erik
Tip: if your pecs are so tight (like mine) that you can-t do the first exercise, try placing your rack next to a wall. You can then position your shoulder as shown in the video and place your hand on the wall. You can make the exercise easier or harder by placing the rack further or closer to the wall.
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Tip: if your pecs are so tight (like mine) that you can-t do the first exercise, try placing your rack next to a wall. You can then position your shoulder as shown in the video and place your hand on the wall. You can make the exercise easier or harder by placing the rack further or closer to the wall.
reply
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