The chest muscles are a popular part of our exercise. Many people always have various problems when exercising the chest muscles. Many people leave after exercising the chest muscles. In fact, it is best to exercise the muscles after exercising. Stretch. So do you know how to stretch the pectoralis major and pectoralis minor muscles? Let’s go take a look below!
Pectoralis major stretching
Lift the upper arms slightly lower than the shoulder joint, so that the entire pectoralis major muscle can be stretched more comprehensively. If you want to stretch the upper/lower chest in a targeted manner, then the upper arms should be lower/higher; the elbows Or the big arm is pressed against a fixed object, and the point of emphasis is the big arm or elbow to avoid damaging the elbow joint due to the force on the forearm;
Intentionally rotate the upper arm outwards so that the tiger's mouth rushes backward. At this time, your shoulder blade on the stretching side should be in a "rolled back" state. This state of shoulder external rotation can better help stretch the chest. (In fact, this can also pull the pectoralis minor muscle), and avoid pulling it to the front shoulder and causing pressure on the shoulder joint;
Lean your body forward toward the opposite side (obliquely forward), or lean forward and twist your trunk toward the opposite side to deepen the stretch at the starting point of the pectoralis major; your buttocks and abdomen need to be kept tight, otherwise it will be difficult to resist resistance; Turn your head to the opposite side to deepen the stretch of the anterior arm chain.
Pec minor muscle stretching
1. High position
Hunch the scapula on the stretched side (to help lengthen it, refer to the anatomy diagram), bend the elbow at 90° and press it against the wall. The point of emphasis is the upper arm, not the forearm; fix the scapula by pressing the upper arm against the wall. Fall your body forward and down, and let your shoulder blades rotate upward relative to your trunk; Note: This requires a lot of effort to find the stretch, but in fact, you can simply think about letting your shoulder blades "turn back" to the maximum extent. .
2. Low position
Stand sideways against the wall (if you are not flexible, you need to face the wall slightly), with your palms completely against the wall. You should have externally rotated your shoulder joint by this time. If not, deliberately externally rotate your shoulder blades to turn your shoulder blades back. ;
Keep your shoulder blades turned back, and twist your body to the opposite side while leaning slightly forward. If your pectoralis minor is too tight, or your chest is too tight, your arms and chest will feel numb when you stretch your pectoralis minor (or even your pectoralis major). This is okay. Don’t stretch it to the point of ""It hurts" is fine.