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Exercises and Stretches — Pectoralis Muscles

Bent-Over Chest Stretch

Posted by Judith Winer on

    Technique: • Stand straight facing a wall • Place both hands on the wall just above your head • Lower your shoulders slowly and slightly move your chin down towards the ground Primary muscles: Pectoralis major and minor. Anterior deltoid. Secondary muscles: Serratus anterior. Teres major.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.   Note: Keep your arms straight during the stretch and point your fingers straight upwards.             EDUCATION...

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Assisted Reverse Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight with your back to a table or bench Place your hands on the edge of the table or bench Slowly lower your body   Primary muscles: Anterior deltoid. Pectoralis major and minor. Secondary muscles: Biceps brachii. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture.Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation.   Note: Use your legs to lower your body and avoid lowering your body too quickly.           EDUCATION...

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Bent Arm Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight near a wall Raise your arm so that it is parallel to the ground and bend it at a 90 degree angle Rest your forearm against the wall Turn your shoulders and body away from your extended arm   Primary muscles: Pectoralis major and minor. Anterior deltoid.   Secondary muscle: Serratus anterior.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.   Note: Keep your arm parallel to the ground during the stretch.  ...

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Parallel Arm Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight near a wall Raise your arm so that it is parallel to the ground and extend it backwards Place your hand on the wall so that your fingers are pointing backwards Turn your body away from your outstretched arm   Primary muscles: Pectoralis major and minor. Anterior deltoid.   Secondary muscles: Biceps brachii. Brachialis. Brachioradialis. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture.Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation.   Note: Keep...

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Pectoralis Stretch

Posted by Judith Winer on

    Technique   • Begin standing tall next to a wall or a doorway • Raise your arm so that your forearm is resting on the wall or door post • Make sure that the elbow is at a 90 degree angle • Holding this position gently twist your body slightly away from the door post / wall • You will start to feel a moderate stretch around the area of the chest   How Often?   Hold stretch for at 30-50 seconds. Repeat on opposite side, 3 times each side, three times daily          ...

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