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How to Stretch Your Chest AND HOW NOT TO
Pec Major. Pec Minor. Both serious problems if you let these thingsget tight. I'm going to show you today exactly how to stretch each one the best way. What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Today we're going to talk about the Pec Minor,the Pec Major, neither of which are unimportant especially if you want to maintain healthyshoulders in the gym. You see, these two muscles are going to wreakhavoc on your upper body, in your shoulders particularly, if you don't stretch them enough,
or more importantly, you don't know how tostretch them. So, I'm going to break out all the weapons to make sure that you do by theend of this tutorial. We're taking out Raymond. I'm going to drawall over my damn body, and I'm going to show you the stretches and exactly how you haveto do them to get the most out of this. Ok, so let's take out Raymond here and lookat the function of the Pec Major, right. We know that there are 2 portions of the PecMajor. There's the sternal portion which is righthere off of the sternum. They come out here and they fan out to a place up here on ourupper arm bone, the humerus, right about mid
sternum. So, right here is where they're inserting,ok. And then we have a clavicular portion that comes down and attaches to the same thing. So you can see that if these muscles wereto pull, they're going to pull the arm across the chest. So now, like I said, I'll writeall over my damn body. Don't think I won't guys. I hope these things do come out, though. Ifwe take our muscles here, and we look at them, they're fanning out. They're attaching tothat point that I told you about.
And from the clavicle, they're coming down.They're attaching to the point I told you about. So when I contract, you can see themuscles underlying this. That's what they're doing. They're bringing this across the body. Well,now we've got to go across. Remember the functions of these muscles. Now, you can see that if this were to gettight, in addition to being able to pull this across, it will also rotate this arm bonein, right. If it's attached to here and it gets tights,shortens, it's going to pull this in that
way. So, that's why when we get tight, wehave internally rotated shoulders like this. Internal rotation of our shoulders bringsthe whole shoulder forward. Now, we move on to the Pec Minor. The Pec Minor is actually much more importantbecause we never address this muscle and this has I think far more deepreaching implicationsto our shoulder when we don't because if you look at where the Pec Minorgoes, it goes from the 3rd, 4th, and 5th rib right here to the coracoid process right here.Now, the most important part of that is the attachment
because the coracoid process, if I spin thisguy around, you can see, it's part of the shoulder blade. It's literally part of yourshoulder blade. It's just a point on the shoulder blade. So, what happens when this muscle's tightéAnd they go from here to here, and they're tight, they're going to pull down. So nowwe get an anterior tilt of the scapula. So it's going to go this way, down and in.We're going to get a downward rotation of the shoulder blade which is down this way,ok, down that way. And then we're going to get a protraction,so the shoulder blade's going to come around
Chest Stretches for Tight or Sore Muscles Ask Jo
Hey everybody, it's Wonder Woman, I mean Jo. Just fighting injuries here across the world. I got an email from my askjo website asking about some chest stretches, so I'm gonna show you some very simple, butvery efficient chest stretches. Here we go. So the first stretch, you need to find a niceempty corner where you can get really close to it. Your gonna step into the corner, putone foot in front of the other, kind of like a staggered stance. And then you're gonnaput each hand on one of the walls. So you're right going forward into the corner. You'regonna bend your front knee forward, and lean your body into the wall like you're truingto put your head into the corner. You want
to squeeze those shoulder blades back, justlike if somebody had their hand right on the middle of your back, and you're trying tosqueeze them together. So you lean in, lean forward. And you hold it for 30 seconds, andthen come back out and you're gonna do that 3 times. If you want to get your arms, yourupper arms involved a little bit, you can bring your arms a little higher up and thenagain, lean in, bend that front knee forward, squeeze those shoulder blades back. Hold itfor 30 seconds, and do that 3 times each. The next one you want to take your hands andlock them behind your back. What you're gonna do is you're gonna push your arms down, andpush your chest outwards. So it's a combination
move. Push it down, and push your chest out.And hold that for 30 seconds, 3 times each. Alright the last stretch is gonna be on theground. So the last one is a nice relaxing stretch for your shoulder. You're gonna liedown on your back and then you're gonna cross your leg over. And the opposite shoulder onceyour knee gets over here, it's gonna be the one you're gonna stretch. So you're just gonnarelax your body, put your arm straight out. And you're gonna take a deep breath in. Andthen relax. And if you can see my arm when I breath in deeply, it actually goes off ofthe floor. And that's how you stretch out that shoulder. So same thing, you can do thatfor about 510 times, just nice deep breath.
Back down, and then switch sides and do thesame thing on the other shoulder. So there you have it. Those are 3 simple chest stretches.If you have any questions, please leave them in the comments section. And if you'd liketo check out more tutorials, go to AskJo . And remember, be safe, have fun, and I hopeyou feel better soon!.