Hi, I'm Dr. Molly with Your Goals Physical Therapy. Let's talk about how you properly stretch your Pecs. Most people are familiar with that stretch where you put both arms through the door and then pull through. But one of the things that I've noticed over the years is that there are a few things that are done wrong consistently. So I thought I would go over those things.
First, the setup. Your whole forearm up against the wall, so your elbow and your hand both are resting gently on the wall.
Now the height of where you put your hand depends on you and where you feel the most need. The stretch should be uncomfortable, it should be mildly uncomfortable, but not painful. So depending on how tight you are, you may find that you need to be in a different position.
Now, instead of leaning forward, which is what everybody likes to do, the idea is that you actually take a step. Your hip should stay underneath your shoulder. Your whole torso moves as one unit, this prevents you from actually activating that pec muscle as you're trying to stretch it out. If I'm doing this…. my Pec is what's helping keep me upright because otherwise I'd fall forward. If I'm trying to stretch it, I can't have it tightened at the same time.
So again, what that would look like is you just put your arm where you're kind of comfortable. You put one foot forward and then you step forward and start accepting weight onto that front leg. As you bring your hip forward, that'll get you a nice stretch all the way in the front of your chest.
You don't have to feel like you have to be bent backwards or folded in half backwards to get a good stretch for a lot of people, simply just taking a little bit of motion forward, really gives a good stretch. This is what it looks like from the side, just in case I have my arm up against the wall. I'm going to take that step. And I'm again, I just want to move forward all as one unit. And that way I get that big stretch. So I hope that that information helps you get a much better stretch in your Pec muscle.
WE HELP ACTIVE ADULTS OVERCOME THEIR ACHES AND PAINS TO GET THEM BACK TO THEIR FAVORITE ACTIVITIES WITHOUT MEDICATION, INJECTIONS OR SURGERIES.
Dr. Molly McDonald