Stretching is an important part of any physical activity, including a chest workout. It helps to prepare the muscles for the workout by increasing flexibility and reducing the risk of injury. Additionally, stretching after a workout helps to reduce muscle soreness and stiffness by increasing blood flow to the muscles. In this article, we will discuss 3 stretching exercises that can be done before and after a chest workout to enhance performance and recovery.
Before Chest Workout:
- Pectoral Stretch
- Stand facing a wall and place your right hand on the wall at shoulder height.
- Turn your body away from the wall, keeping your arm in place, until you feel a stretch in your chest.
- Hold for 15-30 seconds, then switch sides.
- 2. Chest Release
- Stand in a doorway with your hands on either side of the doorway, at chest height.
- Step forward until you feel a stretch in your chest.
- Hold for 15-30 seconds.
- 3. Shoulder Blade Squeeze
- Sit in a chair with your arms at your sides and your shoulder blades together.
- Raise your arms to shoulder height and hold for 15-30 seconds.
- Lower your arms and repeat 2-3 times.
After Chest Workout:
- Seated Chest Stretch
- Sit on the edge of a chair and place your hands behind you on the back of the chair.
- Lean back slightly until you feel a stretch in your chest.
- Hold for 15-30 seconds.
- 2. Shoulder and Chest Roll
- Sit in a chair and cross your arms in front of your chest.
- Roll your shoulders and chest in a circular motion for 15-30 seconds.
- Repeat in the opposite direction.
- 3. Child’s Pose
- Kneel on the floor with your arms extended out in front of you.
- Lower your torso down to the floor, keeping your arms extended.
- Hold for 15-30 seconds.
Also Read: 5 stretches to do before and after the leg workout
Incorporating these stretching exercises into your workout routine can help increase flexibility, improve posture, and prevent injury. Always stretch gently and never push beyond your limits. Remember, stretching should never hurt. If you feel any pain, stop and seek the advice of a healthcare professional.
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