Stretch Tight Chest Muscles | Prepare for the Next Chest Workout

Stretch tight chest muscles Knee to Chest Stretch
(Last Updated On: April 9, 2022)

Stretch tight chest muscles is one of the targeted parts of the body that is greatly affected by our daily routine.

When we get home, we spend hours upon hours on our smartphones scrolling through the news feeds of different social media apps, and over time, this will slow down the flow of healthy blood in the vessels and lead to chest infection. Few of us sit properly with the back and chest aligned straight forward.

There is no doubt that technology has made our lives easy. They made our life comfortable and convenient. We can do different things in the blink of an eye that took months to do in before two centuries. But everything comes with some pros and cons.

Living a comfortable life has made us lazy and more dependent on others. Most of the tasks are done by sitting at a desk using laptops or desktops, which makes the muscles of the body tighten.

This type of action causes a lot of health issues if it keeps accumulating, and one of the most common issues we will be addressing here today is tight chest muscles. Since most of us don’t have the habit of exercising every day, so when we spend hours sitting at a desk or staring at our cell phones, we feel a tightness in our chest muscles.

Even if we do some physical activities like lifting heavy boxes or doing a lot of heavy frontal muscle exercises, we can tighten the chest muscles.

All this leads to a muscular imbalance in the frontal body and chest muscles and its effect is so strong that it can affect our posture by pulling our shoulders forward and can lead to a heart problem, and we don’t want to lead our bodies to that direction and start solving the problem while they are simple before they pile up and turn into serious health.

The Results of the Effect of the Tightened Chest Muscles

So, what actually are tight chest muscles? When we say “tight chest muscles”, the main muscle we’re talking about is the pectoralis major and minor. When these muscles get tight, they play a major role and it is a very common posture condition known as kyphosis.

If you haven’t heard of the term, you probably know kyphosis with the slang term “hunched shoulder”.


pectoralis major and minor anatomy

Regardless of the medical term, tight pectoralis muscles can cause your shoulders to pull forward and end up with a “rounded shoulder,” “hunched shoulder,” or “hunched back.” When you have kyphosis, it will not only affect your posture but also inhibit the action of your other body muscles including the arms and core muscles.

This means that the pectoralis muscles are very important in the proper functioning of your body and need to be addressed immediately.

In this article, we will tell you about different exercises that will help you stretch the tight chest muscles. These chest stretches will lengthen the muscles which will help you restore the proper working of the upper body muscles.

Things to Do Before Stretching Tight Chest Muscles

Doing any kind of exercise is usually good for your body. But before you start doing any kind of exercise if you have any serious medical issue, it is always wise to consult your physician to ensure that your body will react normally to the new exercise. Here are some topics to consider in order to get the most out of your stretching tight chest muscle.

Warm up Chest Muscles

It’s not really a good idea to go straight to stretching your tight chest muscles. You should always warm up your body before starting any exercise. The best way to warm up is to do some aerobic exercises like running, jumping rope or cycling.

Let the Air Reach Out Your Lungs

While doing the stretching exercises, it is very important that your body gets the proper amount of oxygen at every moment. For this, take deep breaths while changing poses for the stretches. Never hold your breath because it can lead to more tightening of the chest muscles.

Repeat Every Stretch

If you want to get the best results, you should repeat each stretch for about three to five times. This is also necessary because your tight muscles need to adapt to each stretch and pose in order to get loosen up.

How to Stretch Tight Chest Muscles

Before performing the muscle workouts, start by warming up the chest muscle to release any tension or tightness to avoid any injury that may increase.

Cat-Cow Stretch

Cat-Cow Chest stretch pose

The chest muscles are deeply connected to your back. And if you’re looking to stretch your tight chest muscles, you should consider working on your back as well. Cat-Cow stretches are known to relieve any kind of back pain by relaxing the muscles in your back. It’s also a great way to warm up your muscles for your next stretch.

This routine is also known as Cat Cow Yoga. Begin by placing your hands and knees on the floor as if you were in a a table pose. Maintain a neutral spine. Your hands should be about shoulder width apart and your knees should be about hip width apart.

Take a deep inhale, raise your sitting bones, press your chest forward, and push your stomach down. Lift your head up and look at the ceiling (Cow Position). Now exhale slowly and raise your back to the ceiling and drop your head down to stare at the floor (cat pose) or know as in yoga ( Marjariasana pose ).

Elbow Chest Stretch

Stand straight with your feet hip-width apart. Now interlock your fingers behind your head with your elbows pointing to the sides. Now slowly squeeze your shoulder blades, making your chest move forward and your elbows moving backward.

Hold yourself in this position for 15 to 30 seconds without holding your breath. Now return to your original position and pause for about 10 seconds. Repeat 3 to 5 times. You can perform this routine while sitting in a chair or on the floor.

Chest Stretch with Arms Behind the Back

Chest Stretch Arms Behind Back

Stand straight and interlace your fingers behind your back so that your arms are straight and your palms are at the waist level. Now slowly push your interlaced palms up towards the ceiling, squeeze your shoulder blades and move your chest forward.

Hold this position for 15 to 30 seconds and continue to breathe. Now slowly return to your original position. Repeat the process 3 to 5 times.

Knee to Chest Stretch


Stretch tight chest muscles Knee to Chest Stretch

Begin by lying on your back with your both knees bent with feet flat on the floor. Hold one knee in both hands and gently let your arms pull your knee toward your chest. Hold this position for 15 to 30 seconds and then lower your bent leg. Repeat the same process, switching to the other leg.

Doorway Stretch for Chest

Doorway chest Stretch

Start by standing in front of the doorway. Place your palms on the door frame, by raise both arms each to the sides of the door and bend them at a 90-degree angle with your palms facing forward.

Place one foot forward with your head, then push your chest forward (as you want to walk out the door), keeping your spine long and straight, and begin to stretching your shoulders and chest without leaning forward.

Keep stretching until you feel slight discomfort. Continue to breathe deeply during the routine. Hold for 15 to 30 seconds and then return to your original position. Repeat this process 3 to 5 times.

Dynamic Chest Stretch

Stand straight with your legs hip-width apart, and extend your hands straight in front of your palms so that they are parallel and facing each other. Move both hands outward to the sides and then return back in like a flying bird. Do this dynamic chest stretch for 3 to 5 minutes.

Corner Pec Stretch Chest

Corner Pec Stretch Chest

The corner pec stretch is really a great exercise for stretching the tight chest muscles. It sounds like if you’re doing wall push-ups, but in reality, your goal is to maintain a position in which your chest muscles feel the stretch.

Stand in front of the corner of the wall of the room wall. Make your arms bent at 90 degrees, and begin by placing your forearms and palms on either side of the wall, about shoulder width apart. Inhale and exhale and begin to pull your core muscles into your spine and lean toward the wall until you feel slightly uncomfortable.

Hold this position for 20 to 30 seconds and then return to your original position. Make sure to move your whole body as one unit.

Precautions to Prevent Chest Tightness (Other Things You Can Do)

The exercises to stretch tight chest mentioned above will help you restore your flexibility by loosening up the pecs muscles. In addition to these exercises, here are some things that you can make a part of your daily routine in order to achieve perfect posture and proper chest muscles.

  1. Always stand straight by keeping your spine long. Try to sit in a good posture by not bending your back. In order to make sure you are standing correctly, keep your ears parallel over your shoulders, your shoulders over your hips and your hips over your knees and ankles, and make a perfectly straight angle.
  2. Don’t stay idle for long. Keep moving your body. Even if you work in an office where you have to sit at a desk for hours, take short breaks every hour just to move around the room. Walking will help you maintain a healthy posture.
  3. Myofascial Release. One of the best ways to relax a muscle is to use a technique known as myofascial release. For this, use a lacrosse ball and work it on the areas of tight muscles. So, if your goal is to relax tight chest muscles, try passing the ball across your chest.
  4. Sit Correctly. Don’t slack and forget yourself while you are sitting. Sitting incorrectly is the start of many health issues on the back and properly chest pain, which can build up over time without your knowledge. And you need to make sure you sit comfortable all the time, one thing that happens to me personally, It improves my back posture, when I started to put a relatively hard and resistant sponge cushion with a curve outward, that aligns my back and maintains the curve and fills the gap space between the back chair and my back, in this way it will reduce the occurrence of any slipped disc, and after that experience I began to leave the office without pain or hurt my back and I’m so grateful I found the method it helps me a lot.


In this article, we have tried to list the different exercises to stretch the tight chest muscles. As you already know, your chest muscles have a very strong relationship with other muscles in your body, so they require constant attention.

It is also important to note that tight chest muscles can also lead to breathing problems as well. Therefore, it is important to take care of the pecs muscles. Otherwise, they will begin to affect the flexibility and proper functioning of your body.

After completing the chest stretching exercises to get rid of any tension or tightness, you will now be ready to get huge pecs muscles by either performing Chest Workouts Muscle for Men or Chest Workouts Muscle for Women.

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