Chest & Shoulder Stretches
IN THIS LESSON
This stretch targets the biceps and the anterior deltoid on the front of the shoulder. Lengthening these muscles is excellent for relieving tension from lifting exercises and for counteracting the forward-shoulder posture common with desk work.
Instructions
Step 1: Get into Position
Stand facing away from a sturdy table, chair, or countertop that is about hip-height.
Extend your right arm straight back behind you with your palm facing forward (thumb pointing up).
Step 2: Engage the Initial Stretch
Keeping your arm straight, slowly walk or step forward until the fingertips of your right hand make contact with the edge of the table.
You should feel a light stretch in your bicep and the front of your shoulder.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently press your fingertips downward and forward into the table, as if trying to push your arm forward. Resist the movement so your arm does not move. Hold this light contraction for 5-10 seconds.
Relax & Deepen: Completely relax the push. As you exhale, take another small step or lean forward, allowing your arm to move further back, deepening the stretch. Hold this for 2-3 seconds.
Step 4: Repeat
Repeat this "activate-relax-stretch" cycle 2-3 times.
Gently release and repeat the entire sequence on the left arm.
