If you’re reading this blog, you’re here for one of two reasons…
First, your shoulders are becoming a problem when doing your favorite upper body lifts in the weight room, and you’re thinking that you better start stretching those pesky chest muscles asap.
Or, you’re terrified of developing the dreaded “head forward posture” that has become so problematic among those who sit at desks all day.
Both of these reasons stem from tight pectoral muscles, which I’m sure you’ve started stretching during chest day. But if you’ve been stretching and stretching, and are still dealing with these issues, keep reading because I’m going to share two of the best stretches for tight chest muscles and protocols that you can start today.
Before we jump into the stretches, let's take a quick look at the anatomy of the chest to help you understand the strategies I'll share and why I recommend them.
CHEST MUSCLE ANATOMY
To keep things simple, the chest is made up of two major muscles, the pectoral major and the pectoral minor.
What is the Pectoral Major Muscle?
The pec major is the larger of the two chest muscles and sits just underneath the skin, making it the most superficial of the two. It is fan shaped and has two heads; one that connects to your sternum (your breastplate), and the other that sits on the clavicle (your collar bone).
You’ll feel your pec major contracting doing any movement that resembles a chest fly (bringing the arms in toward the body via shoulder adduction). What makes it unique from it’s little brother, the pec minor, is that both heads connect to the top of the humeral head of the shoulder joint.
What is the Pectoral Minor Muscle?
The pec minor lies underneath its big brother, the pec major, starting on the 3rd-5th ribs and then inserting onto the top medial portion of the scapula, aka shoulder blade. You’ll feel this muscle contracting when you bring your scapula forward, via scapular protraction. This is the opposite of squeezing your shoulder blades together.
The big takeaway here should be that in order to improve flexibility and mobility in your chest muscles, we have to consider that we’re working two different muscle actions, thus we must have two separate strategies when stretching them.
UNDERSTANDING TIGHT CHEST MUSCLES
The primary culprits of tight chest muscles are often prolonged periods of sitting with poor posture or repetitive chest exercises like bench presses or push ups. When our chest muscles, (especially the pec major and minor) become tight, they can not only pull our shoulders forward, but also lead to poor posture and even discomfort in the shoulders, upper back and neck.
See also: Shoulder Friendly Push-Up Alternative
THE IMPORTANCE OF STRETCHING
By incorporating chest stretches into your routine, you can help lengthen tight muscles, improve range of motion, and promote better posture. Plus, regular stretching can enhance blood flow to the muscles, aiding in recovery and overall performance. However, most stretch routines are missing one key ingredient...
If you hold a stretch for 60-90 seconds, you create a temporary new range of motion. However, as almost everyone has felt, within about 60-90 minutes, that new range of motion all but disappears. So how do we get to keep some of this new range of motion? That’s where isometrics come in.
THE SECRET TO LONG LASTING RESULTS FROM STRETCHING
Isometrics are a type of muscular contraction where the muscle length and/or angle does not change while you build strength and avoid inflammation. For example, press your hands together in front of your chest. You’ll feel your chest muscles contracting but nothing is moving.
When you have tight chest muscles, if you perform isometrics of the muscles that are being stretched in the new range of motion you’ve created via stretching, plus the opposite muscles that pull you into the stretch, you get to keep some of that range. That’s the key to making huge improvements in not only your chest, but for any muscle in the body.
We call this methodology of stretching and then strengthening, PAILs and RAILs, which are fancy acronyms for Progressive and Regressive Angular Isometric Loading. Just know, if you create new range of motion, you must get stronger in that particular range of motion, otherwise, you don’t get to keep any of it.
2 STRETCHES FOR TIGHT CHEST MUSCLES
Since there are two primary muscles in the chest area, we have two exercises to target each muscle that use the PAILs and RAILs technique of stretching and then strengthening the tissue.
Exercise #1: Door Frame Stretch PAILs and RAILs
Muscles targeted: Pectoral Major Muscles
Equipment needed: A doorway
How to Perform the Door Frame Stretch PAILs and RAILs:
For your starting position, stand in a doorway with your arms at shoulder height and elbows bent at a 90-degree angle
Place your forearms on either side of the door frame with your palms facing forward
Lean forward slightly until you feel a gentle stretch across the front of your chest
Hold this stretch for 60-90 seconds
Remaining perfectly still, start to drive your elbows and forearms into the wall around a 3 to 4 out of 10 intensity for 20 seconds. You should feel the muscles that were stretching, are now contracting in the stretched position.
Relax your muscles and you should be able to sink into a deeper stretch
Next, start to contract the muscles located on the back of the shoulders, by envisioning that you’re trying to lift your elbows and forearms away from the wall. You will not move at all, however, you should feel like the muscles are starting to work a little. Continue for 20 seconds at a 3 to 4 out of 10 intensity.
Relax everything and sink back into the original stretch for 30 seconds
Repeat both sets of isometrics one more time each, and then sit back into the original stretch for 60 additional seconds
Slowly come out of the stretch
Exercise #2: Scapula Retraction PAILs and RAILs
Muscles targeted: Pectoral Minor Muscles
Equipment needed: 2 yoga blocks
How to Perform Scapula Retraction PAILs and RAILs
Lying face down flat on the floor, adjust the height of your yoga blocks to feel a stretch in your chest. Use either an open palm or closed fist to manipulate how much stretch you feel.
Hold this stretch for 60-90 seconds
Remaining perfectly still, start to drive your palms or fists down into the yoga blocks around a 3 to 4 out of 10 intensity for 20 seconds. You should feel the muscles that were stretching, are now contracting in the stretched position. (Tip: Feel like you’re trying to push your scapula forward as well for even more muscle activation.)
Relax your muscles and sink into the original stretch
Next, start to contract the muscles located between the shoulder blades by envisioning that you’re trying to lift your hands off the yoga blocks. It helps to think about trying to do this by squeezing the shoulder blades together, while simultaneously driving the elbows to the ceiling. You will not move at all, however, you should feel like the muscles are starting to work a little. Continue for 20 seconds at a 3 to 4 out of 10 intensity.
Relax everything and sink back into the original stretch for 30 seconds
Repeat both sets of isometrics one more time each, and then sit back into the original stretch for 60 additional seconds
Slowly come out of the stretch
TIPS FOR EFFECTIVE STRETCHING
Lengthen your exhalations: Imagine your inhale is silent, and then try to exhale controlled for as long as possible to produce as must relaxation as humanly possible. The goal is to make your body feel comfortable promoting as much relaxation as possible in the tissues that are being stretched.
Go slow and steady: Avoid bouncing or jerking movements, as they can cause injury. Instead, we want gentle movement as you gradually get into each stretch and hold it at a comfortable intensity.
Listen to your body: If you feel any sharp pain or discomfort during a stretch, ease off immediately. Keep in mind that stretching is a stimulus just like lifting or sprinting. Therefore, start conservatively in how deep your stretches are. When in doubt, less is best in how much stretch you should feel.
Stay consistent: Aim to incorporate these stretches into routine by doing each of the above 2-3 times per week with at least one day in between. You may do both of them on the same day.
FINAL THOUGHTS
Maintaining flexibility of your chest muscles is essential for overall upper body health and performance. By incorporating these stretches into your routine, you can improve your posture, reduce tightness, and enhance your range of motion in your shoulders. Remember to listen to your body, use long exhalations to promote relaxation of the muscles, and incorporate these stretches 2-3 times per week for the best results.
BULLETPROOF YOUR BODY
For even more of my favorite mobility exercises to bulletproof your body, click the link below where you can get my 3 must-have mobility moves for free. Once you try them, you’ll see why they’re my all-time favorite.
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ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
Certifications:
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified