Try this 10-minute, heart-opening, chest stretch routine

TLiving with pressure on your upper and middle back can be a pain. There are a number of things that can cause pain in this area, but often chest muscles can be tense — either from curling up on the screen all day or even from having big breasts গোল rounding your shoulders forward, says Jessica McManus, PT, Physical Therapist PT said Well + Good before. So these 10-minute, beginner-friendly, guided routine-like chest opening exercises and stretches from East River Pilates instructor Brian Spencer can help relieve chest tension. These steps are aimed at stretching and stretching your chest muscles, especially your pectoralis major and minor.

They will improve your upper body mobility, circulate blood and reduce potential neck and back pain, Spencer said. Stretching the chest also helps to align your shoulder blades, he adds, improving posture and flexibility.

The stretching routine starts with a few rounds of cat-cow, which has many benefits, such as opening the chest, stretching your back and preparing your spine for more speed. The cat-cow is stretched in a table-top position with your knees and palms on the floor. Start by pulling your tailbone down and rounding your back to the sky, like a scary, Halloween cat, before letting your chest sink to the mat, raise your gaze to the front and arch your back. The cat-cow position then moves to the windmill arm circle, bringing heat to your back muscles and opening the chest further.

The range of your motion gradually increases as the twist extends across the video. The first is done by sitting on your ankles with the palms of your hands behind your head, twisting your body back and forth to extend deep into your mid-back. Flowing in the second movement – with the added benefit of stretching the flexors of your buttocks to relax your thoracic spine (aka mid-back) with some knee flexion, which can become stiff as a result of sitting for long periods of time. Finally, you will end up with a supported backband. While on your knees, place your hands on the back of your ankles, lifting your chest toward the sky with the arch on your back for a deep, heart-open extension.

Although no equipment is required, grab a comfortable yoga mat, some yoga blocks or books, your favorite workout clothes and a water bottle for this restorative and refreshing book-stretching routine.

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