Improve Chest Flexibility with Wall Pectoral Stretch

Wall Pectoral Stretch

Rep Range

Time Based

Hints

Start by standing with your back to the wall, feet hip-width apart, and toes pointed slightly outwards. Extend one arm straight out, fingers pointed horizontally, and place your palm flat against the wall. Your arm should be fully extended and straight. The other arm is positioned behind you, elbow bent, for support and balance. With a straight spine, slowly rotate your torso away from the wall, emphasizing the stretch across the front of your shoulder and deep into the chest (pectoral muscles). By adjusting the height of your arm on the wall, you can target different areas of the chest. Gently come out and repeat on the other side.

Common Mistakes

Avoid pressing too forcefully against the wall, as this can strain the wrist. Ensure that your feet remain flat on the ground and don't allow the shoulder of the stretching arm to hike up towards your ear; keep it relaxed. It's essential to listen to your body and avoid rotating too aggressively, which could lead to shoulder discomfort.

Breathing

Take a deep breath in as you position your arm and prepare to rotate. Exhale deeply as you begin to rotate away from the wall, opening up the chest. Maintain steady and calm breaths during the stretch, letting each exhale help relax the muscles and deepen the stretch without pushing into pain. Inhale as you gently release from the stretch and return to the starting position.

Muscle Focus

Primary Focus Area

Front Shoulders, Chest, Serratus Anterior