No doubt the technology has made our lives easy. It has made our lives comfortable and convenient. We can do different things in a blink of an eye that took months to perform in 2 back centuries. But everything comes with few pros and cons.
Living a comfort life has made us lazy and more dependable on others. Most of the jobs are done sitting on a desk using our laptops or desktop, and thus makes our body muscles get tight.
Stretch tight chest muscles is one of the targeted body part that get badly effected from our daily life routine. When we get back home, we spend hours and hours on our smartphones by scrolling through the news feed of different social media apps, by time it will slow health blood flow in the vessels and lead chest hurt. Few of us sit down correctly with straight back and chest align forward.
This type of action cause to a lot of health issues if keep accumulated, and one of the most common issues that we are going to address here today is the tight chest muscles. As most of us do not have the habit of doing exercise daily, so, when we spend hours sitting on the desk or staring down on our cellphones, we get tightness in our chest muscles.
Even if we do some physical activities like carrying heavy boxes or do a lot of heavy front muscle exercises, we can get tight chest muscles. All this leads to a muscular imbalance in our front body and chest muscles that is so strong it can even affect our posture by pulling our shoulders forward and could lead to heart issue, and we don’t want to drive our body to this direction and start solve the issue while it’s minor before accumulate and turn into serious health.
A Look at the Anatomy of Our Body
So, what actually are tight chest muscles? When we say “tight chest muscles” the main muscles we are talking about are the pectoralis major and minor. When these muscles get tight, they play a major role is a very common posture condition known as kyphosis. If you have not heard about this term then you most probably know kyphosis with its slang phrase “hunched shoulder”.
No matter what the medical term is, tight pectoralis muscles can cause your shoulders to be pulled forward and end up having a ‘’rounded shoulder or ‘’hunched shoulder’’ or ‘’hunched back. When you have kyphosis, it will not only affect your posture but it will also inhibit the working of your other body muscles including your arms and core muscles. This means that pectoralis muscles are very important in the proper functioning of your body and you need to address them straight away.
In this article, we are going to tell you the different exercises that will help you stretch tight chest muscles. These exercises to stretch chest muscles will result in muscle lengthening which will help you restore the proper working of your upper body muscles.
Things to Do Before You Stretch 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 medical serious issue, it is always wise to consult a physician to make sure that your body will react normally to the new exercise. The following are some topics you should consider in order to get the maximum out of your exercises to stretch tight chest muscle.
Warm up Chest Muscles:
It is not really a good idea to just flock into stretching chest tight muscles. You should always warm up your body before starting any exercise. The best way to warm up is by doing some cardio like running, jumping rope or cycling.
Let the Air Reach Out Your Lungs:
While doing the stretches it is very important that your body is getting the proper amount of oxygen at every instant. For this, take deep breaths while changing your poses of the stretches. Don’t ever hold your breath as it can result in more chest muscle tightening.
Repeat Every Stretch:
If you want to get the best results then you must repeat every stretch for about three to five times. This also essential because your tight muscles need to adapt to every stretch and pose in order to get loosen up.
How to Stretch Tight Chest Muscles
Before performing Workouts Muscle, startup by warm up chest muscle to release any tension or tightness and avoid any injury could possibly raise.
Chest muscles have a deep connection with your back. And if you are looking to stretch tight chest muscles, you must consider working on your back as well. Cat-Cow stretches are best known for relieving any kind of back pain by loosening up your back muscles. It is also a great way to warm up your muscles for the upcoming stretching exercises.
This routine also know as ( Cat Cow Yoga ). Start off by placing your hands and knees on the floor as if you are in a table pose. Keep a neutral spine. Your hands must be shoulder-width apart and knees must be hip-width apart.
Take a deep inhale and raise up your sit bones, press your chest forward and push your belly down. Lift your head up and look to ceiling (Cow Position). Now exhale slowly and raise your back to the ceiling and drop your head down to stare at the ground (Cat Position) or know as in Yoga ( Marjariasana pose ).
Elbow Chest Stretch
Stand straight with your legs hip-width apart. Now interlock your fingers behind your head with the elbows pointing to sides. Now slowly squeeze your shoulder blades, making your chest come forward and your elbows move back.
Keep yourself in this pose for about 15 to 30 seconds without holding your breath. Now come back to your original position and take a pause for about 10 seconds. Repeat for 3 to 5 times. You can perform this routine while seated on chair or ground.
Chest Stretch Arms Behind Back
Stand straight and interlock your fingers behind your back in a way that your arms are straight and the palms facing the ground. Now slowly push your interlocked palms towards the ground, squeezing your shoulder blades and moving your chest forward.
Hold the pose for about 15 to 30 seconds and continue breathing. Now slowly come back to your original position. Repeat the process for 3 to 5 times.
Knee to Chest Stretch
Start with yourself lying on your back with your knees bent. Place your one knee into your hands and gently let your arms pull your knee towards your chest. Hold the position for about 15 to 30 seconds and then lower your bent leg. Repeat the same process for the other leg.
Doorway Stretch for Chest
Begin by standing in front of doorway. Raise both of your arms up to the side and bent them at 90-degree angles with both of your palms in forward direction. Place your palms on the door frame. Place one foot forward a head, then push your chest forward (like you want to exit from the door), keep your spine long and straight, and start stretching your shoulders and chest without leaning forward.
Keep on stretching till you feel mild discomfort. Keep breathing deeply during routine. Hold for about 15 to 30 seconds and move back to your original position. Repeat this process for 3 to 5 times.
Dynamic Chest Stretch
Stand straight with your legs hip-width apart, extend your hands straight in front of you palms facing each other. Move both hands outwards and then inwards like a flying bird. Do this dynamic chest stretch for 3 to 5 minutes.
Corner Pec Stretch Chest
A corner pec stretch is really a great exercise to stretch tight chest muscles. It looks like if you are doing push-ups against the wall, but actually, your aim is to hold the position where your chest muscles feel a stretch.
Set your arms a side bent up 90 degree, Start by placing your forearms and palms on either side of the wall at shoulder-width apart. Breathe in and out and start by pulling your core muscles into your spine and lean towards the wall until you feel slight discomfort. Hold the position for about 20 to 30 seconds and then come back to your original position. Make sure to move your whole body as a unit.
Other Things You Can Do (Precaution to Prevent Tight Chest)
The exercise to stretch tight chest muscles mentioned above will help you restore your flexibility by loosening up your pec muscles. In addition to these exercises, following are some things that you can make part of your daily routine in order to achieve the perfect posture and chest muscles.
- Always stand straight by keeping your spine long and tall. Try to sit with a good posture by not bending your back. In order to make sure that you are standing correctly, keep your ears parallel over your shoulders, your shoulders above your hips and your hips above your knees and ankles, making a straight angle altogether.
- Don’t remain idle for long. Keep yourself moving. Even if you work in an office where you have to sit on a desk for hours, take a short break every 1 hour just to move around the room. Walking will help you to keep a healthy posture.
- Myofascial Release. One of the best ways to relax muscles is by using a technique known as Myofascial release. For this use a lacrosse ball, and work it on the muscle areas that are tight. So, if your aim is to relax the tight chest muscles, then work the ball across your pecs.
- Sit Correctly. Don’t slack and forget your-self while sitting. Sitting un-correctly is a start of many health issues on the back and properly chest pain, that could a accumulated by time without your knowledge. And you need to make sure your sitting comfortable all the time, one thing that personally happen with me, that I start stretched cushion to align my back and reserve the curve and the gap space between back chair and your back, this will minimize the face any slip disk, after this I start leave office with almost no issue or hurt on my back, and im very grateful that I found that which helps me a lot.
In this article, we tried to list for you the different exercises to stretch tight chest muscles. As you already know, your chest muscles have a very strong connection with other muscles of your body.
It is also important to note that tight chest muscles can also lead to breathing problems as well. So, it is important for you to take care of your pec muscles. Otherwise, they will start affecting the flexibility and proper functioning of your body.