Open Up: Essential Chest Stretches
Neck, shoulder, and upper back pain? Chest stretches can help! These simple moves are designed to release tension, improve posture, and keep you feeling your best.
Chest stretches can help relieve shoulder, neck, and upper back pain. They can also address tension in the chest itself and are a great way to improve your posture. If you're dealing with pain or discomfort, these stretches could be a game-changer for you.
In this video Dr. Robin demonstrates a few ways to stretch the chest:
1. The Brugger Stretch: Perfect for Desk Workers
> If you sit for long periods, like many people who work at desks, this first stretch will work wonders for you. This simple movement helps alleviate neck pain, chest discomfort, and combats the rounded posture that often comes from sitting all day.
2. Wall Angels: Stretch and Strengthen Your Back and Chest
> Great for improving your posture and stretching the chest while activating the muscles in your back. This stretch not only targets your chest but also strengthens the upper back, which helps your posture.
3. Chest Stretch at the Wall: Target Different Angles
> These different angles allow you to target different parts of your chest and shoulders. See which angle feels the most effective for you.
4. Foam Roller Chest Stretch: Relax and Open Your Upper Back
> This one is fantastic for both stretching the chest and working on the upper back, you can use a foam roller or a rolled up towel. This stretch opens up the chest and works the upper back, helping to relieve tension and promote better posture.
These chest stretches are a great starting point for relieving neck, shoulder, and back pain. But if you’ve been doing these stretches and you’re still feeling discomfort, it might be time to book an appointment with Dr. Robin Armstrong or Dr. Jody Freedman. We’re always happy to help. You can book with us online or give us a call.
Essential Chest Stretches for Relieving Pain and Improving Posture
I want to talk to you about the benefits of chest stretches and why they’re so important for your health. Chest stretches can help relieve shoulder, neck, and upper back pain. They can also address tension in the chest itself and are a great way to improve your posture. If you're dealing with pain or discomfort, these stretches could be a game-changer for you.
Let’s go over some of my favorite chest stretches that I often recommend for my patients.
1. The Brugger Stretch: Perfect for Desk Workers
If you sit for long periods, like many people who work at desks, this first stretch will work wonders for you. It’s called the Brugger stretch, and it acts as a posture break.
Here’s how you do it:
Open your palms wide.
Squeeze your shoulder blades together.
Tuck your chin to ensure your head stays aligned and doesn’t drop forward.
Hold this position for 5 to 10 seconds, then return to your normal posture.
This simple movement helps alleviate neck pain, chest discomfort, and combats the rounded posture that often comes from sitting all day.
2. Wall Angels: Stretch and Strengthen Your Back and Chest
Next, let’s do Wall Angels, which are great for improving your posture and stretching the chest while activating the muscles in your back.
To perform Wall Angels:
Stand with your hips and knees against the wall, with your feet slightly away from it.
Press the back of your head and shoulders against the wall.
Bend your elbows and try to place your forearms and wrists against the wall.
Slide your arms up and down the wall for at least 10 repetitions.
Make sure to keep your ribcage tucked in during this stretch to enhance the chest opening. This stretch not only targets your chest but also strengthens the upper back, which helps your posture.
3. Chest Stretch at the Wall: Target Different Angles
Now, let's try some variations of a chest stretch at the wall. These angles allow you to target different parts of your chest and shoulders.
Here’s how to do it:
Stand perpendicular to a wall.
Place one arm behind you with your palm flat against the wall.
You can position your arm at shoulder height, above shoulder height, or below shoulder height.
Slowly press into the wall and turn your body away from your arm to stretch the chest.
Hold each stretch for at least 30 seconds and see which angle feels the most effective for you.
4. Foam Roller Chest Stretch: Relax and Open Your Upper Back
For the next stretch, you’ll need a foam roller or a rolled-up towel. This one is fantastic for both stretching the chest and working on the upper back.
Here’s how to do it:
Lie down on the floor with the foam roller or towel placed under your shoulder blades or just above your ribcage.
Adjust your arms into different positions to find which one works best for you. You can try arms straight at shoulder height, overhead in a Y shape, or elbows bent.
Hold this position for up to a couple of minutes.
If you’re finding it hard to make contact with the floor, try propping your arms up with pillows or blankets to make it more comfortable.
This stretch opens up the chest and works the upper back, helping to relieve tension and promote better posture.
When to Seek Additional Help
These chest stretches are a great starting point for relieving neck, shoulder, and back pain. But if you’ve been doing these stretches and you’re still feeling discomfort, it might be time to book an appointment with us. You can easily schedule a session online at Willowbrook Chiropractic.
We post regular content on Facebook, Instagram, and YouTube to keep you updated on tips for improving your health, so be sure to check those out!
If you have any questions about these stretches or anything else, don’t hesitate to reach out to me, Dr. Robin Armstrong, or Dr. Jody Freedman. We’re always happy to help.
Stay healthy and take care of your body!
