Fascial Pectoralis Stretch for a tight chest
The muscle: The Pectoralis is the muscle in the area between the armpit, beneath the shoulder and above the breast tissue and nipple. It assist with shoulder movement and strength, upper body strength and strength behind a throwing action.
The idea with this technique is to passively stretch the pectoral muscles and upper chest area, ease breathing and encourage relaxation. It can especially be useful for people prone to panic attacks, anxious feelings or difficulty breathing in the case of asthma.
Please note: Any medical condition such as asthma should be mamanged with medication first. This is merely a structural release for the muscle when you are NOT in an acute episode. Often the Pectoralis is tight in Asthmatics.
How to do it:
Grab a bolster or a foam roller or a rolled up yoga mat and place on a carpeted floor.
- Position your bottom at the short end of it, ease yourself down, lying back so your spine is resting on the length of the bolster.
- This should support you as you relax your upper back over the support.
- You can stretch your legs out in front of you, find a comfy position
- Spread your arms out either side of your chest, left & right.
- You will feel the passive stretch through the pectoral muscles, biceps & forearms.
- Try lying there for 2 minutes. Work your way up to 5 min after some practice.
- Observe where you’re feeling the stretch. Allow gravity to induce the stretch further as you relax in the position.
- Notice how your breathing can become easier, deeper and relaxed, or you simply feel more open in your upper body and chest.
