Chest and shoulder stretch
As our bodies get older and we keep repeating the same forward movements in all our daily activities.
Reaching, pushing, driving, typing, cooking, writing, aiming a remote, shaking hands and endless etceteras, our back muscles loosen and our frontage, which is our chest area, contracts and tightens, giving us the exact opposite of a lifted, upright posture. You can actually feel this happening because when you reach for something behind you, like a bag in the back seat of the car or to hand something to a colleague whose desk is behind yours, you might suddenly feel overstretched and even in pain, in your neck, back or shoulder.
To get back on the right path, you should give your chest and the front of your shoulders ample opportunity to stretch and open, which will bring your shoulders down and away from your ears, release tension in the neck, and elongate the spine.
Today’s pose, which sports enthusiasts may know as the Swimmers’ Stretch, can be done practically anywhere, at anytime – while you’re at your desk, standing in line for the ATM, at the grocery, while standing over the stove, in a meeting. It’s a great stretch and an excellent pick-me-up, it makes you feel longer and relaxed and released from tension after just a few moments. In the beginning, stay in the pose for shorter periods and build up as your flexibility increases.
Chest & Shoulder Stretch
1. Choose a comfortable position. If you’re sitting, your thighs should be parallel to the floor with your knees directly over your feet and ankles. Make sure there’s space behind you for your arms.
2. Clasp your hands behind you with your fingers firmly but easily interlaced. The thumbs of both hands should be near your body and the smallest fingers turned outwards.
3. With your elbows soft, not locked, lift your arms gently behind you, moving them away from the torso. Try not to lean forward, your posture can be very open and upright but not bent over. If the tightness of the arms requires you to bend forward, then lower the arms a little instead. Hold for a few seconds, breathing slowly and fully to stretch the expanded chest even more, then rest. Repeat.
As your chest and shoulders begin to loosen and become more flexible, you’ll be able to hold the pose longer and even deepen the stretch, but in the beginning, a few inches for a few breaths is enough. Think of a gently opening rather than a feeling of tension as you stretch. – Article courtesy of Manila Bulletin
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