Want my favorite way to stretch out the muscles around your neck and chest? These are my 4 favorite exercises to stretch out your upper trap, levator scap, pec major/minor and rhomboids.
We have talked on here a little about the difference between chest breathing and diaphragmatic breathing (we'll go more in detail in tomorrow's post!). When you chest breathing, instead of using muscles like your diaphragm, you are overusing what we call "accessory" muscles. That's the muscles around your chest and shoulders. If you're using these muscles to help you breathe, it can cause increased stress and tension in your neck, chest, back, and shoulders.
But no fear - here is how you stretch them out! Also, I hope you guys like my really cool workout gear - does anyone know how to make layering look cool in the winter? Anyways, here they are!
Upper trapezius stretch: Draw your head back, lining your ears up with your shoulders (a chin tuck position). Place one hand behind your back and place your other hand on your head and gently stretch your head away from the arm that is placed behind your back. Do a 15 second hold, 5 times. You can do this 2-3x/day.
Levator scapula stretch: Tilt the chin downward until a good stretch is felt on the back right side of the neck. To increase the stretch further, the left hand can be brought up to the back of the head to gently pull down a little more. Hold 15 seconds, 5 times. Perform 2-3x/day.
Doorway stretch: Stand in an open doorway. Raise each arm up to the side, bent at 90-degree angles with palms forward. Rest your palms on the door frame. Slowly step forward with one foot. Feel the stretch in your shoulders and chest and hold for 15 seconds. The pec has fibers lining in many different directions, so incrementally raise your arms up higher with each stretch performing 5 stretches total. Do this 2-3x/day.
Fireman stretch: Cross your arms one over the other with your palms facing towards each other. Grab onto the inside of a doorway and lean backwards feeling the stretch in the back of your neck and between your shoulder blades. Hold 15 second hold, 5x. 2-3x/day.
Hope you guys enjoyed these stretches! Share it with a friend if you like them!
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