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The benefits of stretching the pectoral muscles

The benefits of stretching the pectoral muscles

There are numerous advantages to stretching a muscle.

When it comes to pectoral, other regions of the body are affected when this muscle group is shortened because, in addition to being large, it has functions during some movements of the shoulders and arms. Not to mention that it is on top of the rib cage (thorax) on the famous ribs, influencing the breath.

Knowing this, it is easier to understand when the breastplate is poor in stretching. Posture, breathing, shoulders and arms are impaired. One factor is triggering in the other as a domino effect.

Benefits of stretching the pectoralis

See the advantages of stretching the chest muscles:

  • Improving posture (you're more elegant)
  • Correct breathing
  • Back supported on the chest (distant from the ears), thus reducing tension on the trapezius (the famous tension muscle) and possible shoulder pains improve.

Posture in the computer

Posture in the computer

Before beginning the practice of stretching, I think it is interesting to align the posture on the computer. Keep your elbow semi-flexed at 130 ° so your chest stays open, elongated when typing.

Shoulder Stretches

See the stretching options for the shoulder muscles:

Stretching with ball

  • Stretching with ball : With your shoulders projected down and away from the ear, tighten the ball with your hands keeping your elbows open that way you will feel the chest being activated. Hold for 20 to 40 seconds! Can be done 1 to 3 times!

Pressure on the floor

  • Pressure on the floor : Lie on the floor, keep your elbows open and gently squeeze them against the floor. Eyes facing the ground, keeping neck alignment. Hold for 20 to 40 seconds! Can be done 1 to 3 times!

Side Stretch

  • Side Stretch : Lying or even sitting, project the arm to the side (towards the shoulder rather than backwards) feeling the arms stretch ( without tipping the change together, the hand on the chest can help you in this). Hold for 20 to 40 seconds! It can be done 1 to 3 times!

Pectoral effects when not stretched

Poor posture causes your shoulders to be projected forward, "closing" your chest. Yes, some shoulder pain can come from it. And for the workers who stand in front of the computer, driving or just sitting for hours incorrectly with their pectorals retracted, their ribs close and their breathing is deregulated and short, so the "I can not seem to breathe" sensation.

Posture

Not to mention the neck (note the image). Personally, it is worth noting that when the chest is closed and shortened, unconsciously you close your ribs, also compressing the diaphragm and there you know where your breath goes? To the chest! Classic sign of anxiety!

This image clearly exemplifies the signs already commented: Shoulders forward, closed chest, ribs compressed and neck forward.

Breathing test

Take the test now on you:

Close your eyes and observe where I went to your breath ...

It focuses on the bottom between the ribs or chest?

When we change the scene, the chest gains length to the sides towards the shoulders (not steep forward, which is common and wrong) and there the ribs open with three-dimensional capacity, gaining volume and giving space to the diaphragm that lies between them and fulfills its role and let the breath flow and the neck gain length. Look how stretching this muscle can help you! Sensational!

" The correct movement gives the body the correct shape! " Piret & Beziers


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