It is normal that it is not given due attention when it comes to muscle stretching. Either as a way to warm up (or prepare the muscle) before a tough training session. Or for a more therapeutic and muscle recovery purpose. That makes us prone to making mistakes when stretching a muscle or that we are not doing the stretching well. What can lead to endless additional problems and that can take their toll over time… That is why today in this article, we will explain how not to stretch pectorals. Phrase that gives rise to this entry and that will be the axis and focus throughout its paragraphs.
In this case we are going to focus on writing and explaining 5 exercises that we commonly do wrong when we try to stretch the pecs. We insist, these are examples of how not to stretch the pecs. So more than a tutorial or advice, it should be taken as the opposite.
We must bear in mind that the pectorals are a muscle that is constantly subjected to work. Not only when a specific exercise is performed, for that area, but also in our day-to-day activities. We are not exaggerating when we say that few stop to give it proper pre-workout care. If you want to change that, find out if you really stretch your pecs properly, stay and enjoy the information we share here.
Four ways how not to stretch pecs.
As we have said before, in this list we will reveal four exercises that, if done well, can achieve a correct stretching of the pectorals. However, we will highlight the flaws that are commonly reported when trying it.
The first exercise is to stand with your back facing a wall or column, and we are going to stretch our arm to the back of the column and hold it. From here it only remains to turn the torso on the opposite side to the arm.
What you should not do in this exercise is to place your arm straight, almost parallel to the floor, as this can cause damage to the shoulder.
Again we will place ourselves on a column or a door frame, only this time looking at it from the front. We will place the palm of the hand and the forearm against said column. Later we will push our body forward, making the arm lying on the spine go backwards.
What you don’t know to do in this exercise is to stand straight. It is important that you bend your knees a little and that one leg is at least one step forward and the other back. That will give you more stability when trying to go forward. In this stretch, keep doing it for at least 16 seconds with each pec.
The next exercise consists of standing up with a slight bend in the knee. And placing both arms behind, with the palms resting exactly in the area of the lower back. This way it will look like we are forming two shark fins with our arms. Then we push our lower back forward, this will generate a stretch in both pectoral muscles and we must maintain the tension for at least fifteen seconds.
The way to not stretch the chest in this exercise is by forcing the rear position of the arms. Really just taking them as far as our body allows it is fine. It is not necessary to take the shoulders so far back and force the position. The other thing is to try to keep your knees bent. Otherwise, stretching will be very uncomfortable.
For this exercise, what we must do is lie down horizontally, either on the floor or on a training mat and position the hands behind the neck (or on the head). In this way, the only thing left to do is bring the elbows closer to the ground, we will feel tension in the pectoral area. This exercise should be repeated at least twice a day with a time of approximately six seconds.
The way not to stretch the pecs is not to do it lying down on any surface. Since it can be uncomfortable to do it standing up.