how to stretch the pectoralis major? What are the methods of stretching the pectoralis major?
1. Lie on your back on the table, with a folded blanket under your upper back, your legs bent, your upper body suspended at the edge of the table, and your hands crossed behind your head. Exhale and lower your head and shoulders to the ground.
2. Sit on a chair with your hands crossed behind your head, and the top of the chair is at the middle height of your chest. Inhale, tilt your upper body back, and pull your arms back.
3. Stand on your knees facing the chair or the pole. The two forearms are crossed on the head, bent forward, leaning on a lever or chair, and the head is lower than the plane. Exhale, head and chest sink.
4. Stand facing a corner or an open door. Lift your elbows into an inverted “t” shape (both elbows are lower than your shoulders) and stretch the clavicle of your pectoral muscles on both sides. Exhale and lean forward.
5. Stand facing a corner or an open door. Lift your elbows to the height of your shoulder joint, bend your elbows to make your forearms upward, put your palms on the wall or door frame, and stretch the sternum of your pectoral muscles on both sides. Exhale and lean forward.
6. Stand facing a corner or an open door. Lift both elbows above the shoulder joint on both sides into a “V” shape, slightly bend both elbows, put both palms on the wall or door frame, and stretch the ribs of the pectoral muscles on both sides. Exhale and lean forward.
7. Sit on the ground, with your lower back resting on a large Swiss ball, your hands crossed behind your head and your elbows forward. Inhale, stretch your thighs, lift your hips off the ground, roll the ball, and find a balanced position. The ball should be under your two shoulder blades, the lumbar spine should be flat, the knee joint should be bent 90 degrees, and the elbows should be open.
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