Stretch the chest muscles and anterior ribcage muscles to reduce muscle tension, improve upper body posture, increase shoulder range of motion and heighten shoulder function. Tightness in the chest muscles pulls the shoulders forward into poor posture, rotates the scapulae away from the thoracic spine, limits shoulder range of motion and promotes incorrect movement patterns. Chest muscle tightness can be a contributing factor in the formation of postural impairments such as upper cross syndrome and scapular dyskinesis. Stretch the chest muscles to combat the negative effects of chest muscle tightness. The chest muscles are the pectoralis major and pectoralis minor. The ribcage muscles are the intercostals while the serratus anterior is a shoulder and ribcage muscle.
Supine Anterior Ribcage and Pectoralis Stretch
Lay supine on floor, bench or table. Hips flexed, knees flex and feet flat on floor. Keep lower thoracic spine contacting floor.
Retract scapulae.
Hold a mild comfortable stretch in chest and anterior ribcage for five to one hundred and twenty seconds.
Use numerous arm positions:
1) Shoulders abducted ninety degrees and externally rotated. Elbows extended.
2) Shoulders abducted ninety degrees and externally rotated. Elbows flexed ninety degrees.
3) Shoulders flexed one hundred and eighty degrees. Stretch superior.
4) Shoulders flexed one hundred and eighty degrees. Stretch posterior.
Chest Muscle Stretching: Fitball
Sit on fitball in good posture. Roll downward until scapulae are contacting highest point of ball.
Keep both feet contacting floor. Keep lower thoracic spine contacting ball.
Hold a mild comfortable stretch in chest and anterior ribcage for five to one hundred and twenty seconds.
Use several arm positions:
1) Hands on stomach.
2) Shoulders abducted ninety degrees and externally rotated. Elbows extended.
3) Shoulders abducted ninety degrees and externally rotated. Elbows flexed ninety degrees.
4) Shoulders flexed one hundred and eighty degrees. Stretch superior.
5) Shoulders flexed one hundred and eighty degrees. Stretch posterior.
Foam Roller Anterior Ribcage and Pectoralis Stretch
Lay supine on foam roller. Head and sacrum supported on roller.
Keep both feet contacting floor and lower thoracic spine contacting roller.
Hold a mild comfortable stretch in chest and anterior ribcage for five to one hundred and twenty seconds.
Let scapulae drop downward and wrap around roller.
Use a number of arm positions:
1) Hands on stomach.
2) Shoulders abducted ninety degrees and externally rotated. Elbows extended.
3) Shoulders abducted ninety degrees and externally rotated. Elbows flexed ninety degrees.
4) Fingers interlaced behind head. Elbow stretched toward floor.
5) Shoulders flexed one hundred and eighty. Stretch superior.
6) Shoulders flexed one hundred and eighty. Stretch posterior.
Enhance shoulder function and improve posture with these chest muscle stretches. Combine chest muscle stretching with strengthening of the scapular retractor muscles (Rhomboid major, rhomboid minor, middle trapezius and lower trapezius) to help prevent and rehabilitate upper cross syndrome, scapular dyskinesis, rotator cuff syndrome, subacromial impingement syndrome and thoracic outlet syndrome. Use a variety of shoulder angles to target the entire chest. Move into the stretch slowly, hold a mild comfortable stretch and move out of the stretch slowly.
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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