Full Body Stretch Routine
Chest & Shoulder Stretches

Pectoralis Major Stretch

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IN THIS LESSON

This active stretch is designed to open and lengthen the pectoral muscles across the front of the chest. It is an essential movement for counteracting the rounded-shoulder posture that often develops from prolonged computer and phone use.

Instructions

This stretch moves through three different angles to target the various fibers of the chest.

Angle 1 (Low):

  • Stand tall and extend both arms straight out in front of you at shoulder height, with your palms touching.

  • As you exhale, sweep both arms backward, squeezing your shoulder blades together.

  • Hold this squeezed position for 2 seconds, then return to the start.

Angle 2 (Middle):

  • From the starting position, raise both of your arms up about 20 degrees.

  • Exhale and repeat the backward sweep, holding for 2 seconds.

Angle 3 (High):

  • From the starting position, raise your arms up another 20 degrees higher.

  • Exhale and perform the final backward sweep, holding for 2 seconds.

Repeat:

  • Perform the entire three-angle sequence 2-3 times.

Variation 2: Doorway M.E.T. Stretch

(This variation uses a doorway and a Muscle Energy Technique (M.E.T.) to achieve a deep and specific release of the chest muscles.)

Step 1: Get into Position

  • Stand in an open doorway. Raise your right arm to a 135-degree angle (about halfway between straight out to the side and straight up).

  • Bend your elbow to 90 degrees and place your forearm and palm firmly on the doorjamb. Keep your head in a neutral position.

Step 2: Apply the Muscle Energy Technique (M.E.T.)

  • Activate: Gently press your forearm and hand into the doorjamb, as if trying to push it forward. You will feel a light contraction in your chest and shoulder. Hold this gentle push for 5-10 seconds.

  • Relax & Stretch: Completely relax the push. As you exhale, take a small step forward with your right foot, allowing your chest to move through the doorway until you feel a comfortable stretch. Keep your shoulders square.

Step 3: Repeat

  • Repeat this "activate-relax-stretch" cycle 2-3 times on the same side, trying to move a little deeper into the stretch with each repetition.

  • Carefully step back and repeat the entire sequence on the left arm.

Recommendation

This is a fantastic stretch to perform multiple times throughout the day, especially if you work at a computer or notice yourself falling into a "slouched" posture.