OLEKSIY GULENKO Massage Therapy
Chest Wall /Pectoralis stretch
Pectoralis muscles Doorway Stretch
Technique:
Stage One:Stand next to a doorway or the protruding corner of a wall. Place the upper arm against the side of this door frame or wall, with a 90 degree angle at both upper arm and forearm. Now slowly lean the body forward, keeping your shoulder stable and being sure not to rotate your shoulder forward.
Stage Two.To make the stretch more challenging, simply turn your head in the opposite direction.
Some sources recommend doorway stretch using two arms at the same time. I always the recommend to do one arm at the time unless the patient is a high level competing athlete and needs his or her pectoralis muscles to be stretched right before the game .
-Usually one side is more stiff and stretching both sides at the same time causes a stiffer muscle to be understretched and neglected.
-Mirror is needed to make sure that both shoulders are at the same level.
-Leg power is required to push the body forward in order to get enough stretch. It can be an issue if the patient has lower limb pain or hypomobility.
Pectoralis Minor Stretch
The pectoralis minor’s job in life is not to move the arms, but to provide stabilization for the shoulder blade and assists with pulling the shoulder blade forward.
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Pectoralis chair stretch
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Sit on the edge of your chair with your feet hip-distance apart and firmly planted on the ground.
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Reach your hands back to grasp the back of your chair, palms facing you.
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With a straight back, draw your bellybutton in towards your spine. Press your chest forward and keep your gaze straight ahead.
4.Hold this stretch for 30-60 seconds
Towel stretch
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Step-by-Step Instructions
Have the towel or strap handy. Breathe normally as you stretch.
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Stand with good posture holding a towel behind your back.
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Lift the towel up behind, holding the ends with both hands.
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Use the towel to gently pull your shoulders into extension. You should feel a stretch in the front of your chest. Squeeze the shoulder blades together to maximize the stretch.
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Hold this position for 15 to 30 seconds, and then relax.
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Repeat 2-3 times.
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Common Mistakes
The pulling motion should be gentle, not a jerking.
Don't stretch cold muscles. It is best to stretch after a warm-up, after getting out of a warm bath or shower, or at the end of an exercise routine.
If you are feeling the stretch more in your shoulder joint than in your chest muscles, which is the goal, change your arm position.
