PECTORALIS (CHEST) STRETCHES

This series of stretches will be good for people with imbalances between the pectoral muscles of the chest and the muscles of the back. Imbalances in this area can lead to poor posture, back pain, and muscle spasms. If you sit a lot with your shoulders rounded and your head forward, these muscles can become very tight. In paddling, the pectoral muscles are used every time you lift your paddle in front of you, so it is good to stretch them afterwards. Also, many B.C. survivors end up feeling a lot of tightness in their pectoralis muscles as a result of the surgeries and radiation therapy that they undergo.


DOORWAY PEctoralis STRETCH

  • Stand in an open doorway. Raise each arm out to the side at shoulder height. Raise forearms at roughly a 90-degree angle with palms facing forward. Rest your palms and/or forearms on the door frame.

  • Slowly step forward with one foot. Feel the stretch in your shoulders and chest. Stand upright and don’t lean forward.

  • Hold for 30 seconds. Step back and relax.

  • Repeat up to 3 times. Switch legs each time.


PECtoralis STRETCH standing with stick or paddle

You can use a handle from a broom or mop or even your paddle for this. You will probably need to do it on carpet or a mat so that the stick or paddle doesn’t slip.

  • Place your feet hip distance apart, keep your back straight.

  • Place one end of the stick or the handle end of your paddle on the ground parallel with your feet. Hold the top end with your hand while keeping your elbow straight.

  • Slowly lower the top end of the stick or paddle behind you. Continue to keep your elbow straight.

  • Rotate your upper body away from the paddle to get an additional stretch in the pec area.

  • Do both sides. Begin with 3 reps holding for 20 seconds each, but you can work up to 5 reps holding for 45 seconds each.

FOAM ROLLER PASSIVE PECtoralis STRETCH (AND MORE)

  • Sit near the very end of a foam roller. Bend your knees and separate your feet fairly wide, placing the soles of your feet on the ground.

  • As you lie down on the foam roller, lengthen your spine and your head along it.

  • Slowly move your arms straight out to the sides as far as you comfortably can. Place them perpendicular (90 degrees) to your torso if you can. But if you can’t, bring them as high as you comfortably can. You should feel tension in your chest and shoulder area.

  • Relax your legs and let them drop farther to the sides so that you feel more of a stretch in your inner thighs.

  • This should feel really good to your back, chest, neck, shoulders, inner thighs.

  • Begin breathing deeply as you learned to do with diaphragmatic breathing.

  • Listen to your favorite chill music, close your eyes, focus on your breath, and try to get into a very relaxed state of mind and body.

  • Do this for up to 5 minutes.

Note: This feels amazingly good if you have tight pectoralis muscles. It is a personal favorite of mine.