Stretches for Pecs: Opens chest and shoulders, Helps with numbness down arms and hands.

Stretch:  Pectorialis Major and Minor

Purpose:  To release forward shoulder rotation which improves posture, decreases tension in Rhomboids  and Rotator muscles ( cause of shoulder and neck pain ), and can assist in alleviating parathesia ( numbness ) in the arms and hands due to repetitive strain and muscle entrapment syndromes.


Stand in a doorway and place arms along doorframe with both hands and elbows touching the frame if you can.  Slowly walk yourself through the doorway until you feel a comfortable stretch - Do Not lean into the stretch - and take 5 long, deep inhales; if you can step forward 1 or 2 more steps and repeat. 

This stretch can be performed at home, at work and after workouts to improve shoulder range of motion, posture and decrease shoulder tension.
If you have any questions or would like to comment on how you like this stretch please feel free to post or e-mail me anytime: )

Enjoy! 

 

Another great shoulder stretch :

 

Standing nice and straight, bring your arms behind you and clasp your hands together and take a deep inhale, opening your ribcage, sternum moving up and forward, and roll your shoulder blades back and down to open and stretch.  Hold for 5 deep slow breaths.

For an advanced stretch you can fold forward over the legs bringing your arms up over the head, knees bent.  Hang and relax for 5 breaths.

 

Caution:  If you experience any pain please do not attempt to continue stretching.  Some mild pain from the stretch is normal, but especially if the pain is sharp or if you cannot get into the stretch do not force the stretch. 

Photos and Illustrations from Stretching Anatomy by Arnold G. Nelson and Jouko Kokkonen
you can order this beautifully illustrated book from Amazon.com