1 post tagged “pec stretch”

It would appear from the last two posts that everyone almost everyone has issues with their shoulders and upper back.  This is probably a direct co-relation to the amount of time spent in front of your computer.  We have looked at ‘dropping your shoulders’ and ‘pinching your shoulder blades’.  Today we will approach the opposing muscle groups and stretch them a little.  Given enough time and bad posture habits, you have the potential to become hunched forward with rolled shoulders and an inverted chest.  Not a healthy or hot look at all.  So … baby steps … stretch your pectorals and deltoids. Huh? Hint: your chest and shoulders.

Every day, do your dropped shoulders and shoulder blade pinch as often as you think of them.  The ideal would be at least once an hour while in front of the computer. Now, add a new stretch into the group.  Be GENTLE with this stretch – you can hurt yourself if you are overzealous or not used to stretching. If you do overdo it, ice it immediately (10 minutes ice pack on over fabric each hour) to reduce swelling as soon as possible.

PEC STRETCH

• Stand up
• Do your shoulder drop followed by your shoulder blade pinch
• Walk over to the nearest doorway
• Raise your arms just like the beginning of the shoulder blade pinch (elbows at 90 degrees, upper arms straight out from shoulders, palms forward)
• Go toward the doorway as if you are going to walk through it.
• As soon as your upper arms/elbows touch the frame: STOP
• Now, gently (and I do mean gently here) lean forward through the door with your arms stationary on the frame.
• Feel that stretch across your chest and into your shoulders?
• Hold for a couple seconds breathing normally
• Now breathe in deeply and lean just a little bit further forward.
• Hold for a couple seconds breathing normally.
• One more time, breathe in deeply and lean yet another little bit further forward.
• Hold for a couple of seconds and return to starting position.
• Bring your arms down slowly to your sides, do a shoulder drop and return to your desk.
• Repeat throughout the day every time you leave the room (and, if your really gungho, every time you re-enter the room as well)

Within a few days of this you will notice that you are walking straighter, your back isn’t as tight and you look taller.  Keep it up – it’s a great posture builder.

CREATE a fabulous day!

Sue Crutcher, Personal Trainer

Life Empowerment Mentor & Success Coach