Many things we do every day, such as: For example, sitting at a desk and using our smartphone can lead to tightness in the chest. The loosening of the breast contributes significantly to maintaining a good posture and health. Here is what to do.
Why pay attention to the breast? Tension in one muscle group can affect the functionality of another muscle group. So, if you tend to have tension in your chest, you may be able to release the potential for the rest of your body. Look at your cellphone or do too many exercises in front of the body. These activities can lead to a muscular imbalance in your upper body and pectoral muscles that is firm enough to pull your shoulders and posture forward. When these muscles tighten, the shoulders are often pulled forward, resulting in a "rounded shoulder" or "bowed shoulder" look. This is even worse if your upper back is weak or your shoulder mobility is limited.
We recommend performing special chest sections two to three times a week. Adding a yoga class will help you get better results as many yoga stretches open the chest area (we listed our favorites below).
Tips to Maximize Your Routes
Remember to always consult a physician or physical therapist before you start a new exercise program if you have health concerns. Then follow these tips to get the most out of your stretching routine:
- Warm Up First: Do not just jump in the stretching of these tense muscles. Ideally, you can schedule a certain amount of stretching time after regular cardio training. If not, wait 1
- Take a deep breath: Be sure to use the breath as you move in and out of poses. Never hold your breath; that will only tighten your pectoral muscles!
- Repeat Every Exercise: Sometimes everything is so tight that you can not sink into a pose. Always take a break and try again. Try to do each stretch three to five times. This gives your body enough time to relax and open up.
Cat Cow Stretch
This classic yoga exercise has many benefits. It will help you loosen up the back and chest muscles and prepare you for the following more intense stretches.
Position yourself on your hands and knees as if you are in a crawling position. Hands should be shoulder width and knees hip width apart. Take a deep breath and push your back to the ceiling. Drop your head down to look at the floor (cat position). Then exhale slowly, pressing your stomach to the floor and lifting your head to the ceiling (cow position). Repeat this process five times.
Stand upright and keep your legs at hip distance. Interlace your fingers behind your head with your elbows pointing to the sides. Slowly push the shoulder blades back, push your elbows out and back, and push your chest forward. Hold for 20 to 30 seconds and continue to breathe. Release, wait approx. 10 seconds, then repeat two or three times.
Stretching behind the back
Standing upright with legs spread apart hip-width. Clasp your hands behind your back and stretch your arms. Press your hands on the floor and gently squeeze the shoulder blades together. Make sure you push your chest forward. Hold for 20 to 30 seconds. Let go, stop and repeat two to three more times.
Another variation is to stretch the arms backwards until each hand grips the opposite elbow. From here you can squeeze out the breast and bring your shoulder blades together. This variant can be performed while sitting, kneeling or standing. It's a simple stretch that you can put back at your desk (move slowly if you did not warm up properly)
This is a great yoga posture for opening the chest muscles. This excellent video contains a warm-up leading to camel husbandry and is a great starting point.
First, get on your knees, with a gap of about two fists between your knees. Place your hands with your fingers down on your lower back. Pull your stomach in, lift it up through your chest and lean back. Make sure your coccyx is pointing down – this protects your lower back. Look up to the ceiling and make sure your neck stays long and stretched out. Hold for five breaths.
Lean back for the extended version until your hands can rest on their heels. If you want, you can put your toes underneath.
When you get out of this posture, push your chest forward. You can use the attitude of a child or a cat's cattle stretch as an opposite position.
Bridge Posture is another great option for opening these pectoral muscles. This step is already included in most yoga classes, but here's a quick overview so you can try it at home (and of course a helpful video.)
Lie flat on your back, bend your knees, and place your feet firmly on the floor Raise your hips slowly to the ceiling, press your forearms into the floor and fold your hands under your body, do not push your chin towards the chest as this puts pressure on your neck Instead, hold your neck straight and push your shoulders down Hold for five breaths Take a break and repeat them several times.
If you are familiar with yoga, you can also do several back flexes a more advanced movement to open your chest, you'll notice if you're looking at YouTube for backbend tutorials, all the videos are pretty long something that you are working on with a longer video and that you are approaching slowly and easily.
Door Opening Lines
Many great routes utilizing an open door opening are especially handy if you're working in an office (and your motivation to keep your chest outstretched is the time at your desk). Every time you get up from your desk to do something in the office, you can use a nearby door frame to fit on a few stretches. Here are our favorites:
- Arms Out: Imagine yourself in the middle of an open door, feet hip-width apart. Extend your arms completely and make sure that your palms are pressing against each side of the wall. Step one leg forward a few inches and lean into the doorway, keeping your shoulders down and your neck extended. You should feel the stretch in your chest. Hold for 20 to 30 seconds. Shake it out, take the position again, but kick the other leg forward. The goal is to make a total of four sentences.
- V-Position Arms: Follow the instructions for the "Arms-Out" exercise described above, but push your arms higher into a V-position. Make sure that your palms are still pressed into the wall on either side of the door.
- Arms bent: This is another variant of the exercise with outstretched arms. Bend each arm at the elbow so that your arm forms a right angle. Remember to push the chest forward – this helps open the tight muscles. You can also do this with one arm after another, looking over the opposite shoulder for a deeper stretch.
- With a small ball: Stand to the right side of the doorway and look to the wall. Place a solid exercise or lacrosse ball between your chest and the wall and place it on the left side of your chest. Slide your left arm through the door and lift your arm up and down. Take a break of 30 seconds before switching to the other side.
While your office may not have the time or space to come down and perform some yoga moves, sturdy door frames are great for slinking.
] If you spend time opening your pectoral muscles, it should help reduce tension in other areas of your body. Remember to stand upright, pull your shoulders back and down and avoid exaggerating chest exercises without straightening your back and shoulder exercises. Raise your phone at eye level if you need to write a text instead of leaning forward. Over time, you should notice a significant change in your posture and mobility.