There are several ways to incur a pulled pectoral muscle. The most common reason is overworking or straining your chest during a workout. Correctly stretching your pectoral muscle can help take a day or two off of your recovery phase and prevent future injuries. By stretching, you are lengthening your muscles and increasing flexibility. This will decrease pain and speed up the healing process.
Doorway Chest Stretch
The doorway chest stretch is one of the most commonly used exercises to stretch your pectoral muscles. Start by standing in a doorway with your arms up so that they are in line with your shoulders, and your elbows bent at a 90-degree angle. Place your elbows on either side of the doorway. Then slowly lean forward, keeping your back straight and your arms and elbows planted in the doorway. Keep leaning until you feel a gentle stretch in your chest. Hold this position for 20-30 seconds and then relax. Do this exercise three times.
Hands Behind Your Head Stretch
The hands-behind-your-head stretch is a very simple yet effective exercise that is safe to do with a pulled pectoral muscle. Start by sitting or standing upright with your back straight. Interlock your fingers and put your hands behind your head so that your elbows are facing in opposite directions. Keeping your hands and head still, move both of your elbows as far back as you can or until you feel a slight stretch in your chest. Hold this stretch for 20 seconds and then relax. This exercise should be repeated for three sets.
Arm on the Wall Stretch
The arm-on-the-wall stretch is another common exercise that is used to stretch the chest and biceps muscles. Stand with your body facing a wall and raise your left arm so that it is in line with your shoulder. While holding it up, allow your arm to touch the wall. The palm of your hand should be touching the wall and your fingers should be pointing away from you. While keeping your arm stationary, slowly rotate your body to the right, away from the wall. Keep turning your body until you feel a stretch in your left biceps and pectoral muscle. Hold this stretch for 30 seconds and then do the same for the other side. This stretch should be done three times on each side.
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