How to stretch your chest muscles using a foam roller – Bilateral Chest Stretch

How to stretch your chest muscles using a foam roller – Bilateral Chest Stretch


Hi I’m Fay Downing and this is a short video
to demonstrate the Bilateral Chest Stretch. As massage therapists we see a lot of people
that have neck and back problems and quite a lot of these people have desk based roles
so they spend a lot of time at their desk in front of their computer. and when you’re
concentrating it’s really easy to forget your posture. So what you see is people tend to
end up leant forward, shoulders are rounded, the pecs become tight and the chest area is
shortened. Now this stretch is really good for bringing
those pecs out and the shoulders back and for elongating that thoracic spine. Now if you’ve got a foam roller brilliant,
if you haven’t not a problem you can use a rolled up towel and it’s just as good. This
is a great stretch because it is really easy to incorporate into your routine. You can
do it in the evening when you are watching TV and it doesn’t require a lot of effort. Now what you want to do is get your towel
or your foam roller, place it on the floor. And you’re going to lie lengthways along.
So lower yourself down with your vertebrae along the roller making sure that you move
slowly so that you don’t roll off. And once you’re lying down you want to take your arms
up over your head, elbows at a 90 degree angle and just rest them against the floor. Now if you’re very tight through the pecs
you’ll find that you probably won’t be able to touch the floor but that’s fine. Over time
you’ll notice the improvement. And this is really great because basically you’re letting
gravity do all the work. So all you need to do is lie like this for 2mins and you want
to repeat this every day. And that will really help to open up those pecs and elongate that
spine. And that’s it, simple as that.

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