Teens Yoga sequences. Turn your face to the right, keeping your head on the block. Like us on Facebook for delicious recipes and a lot more! She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world. Hold 15 to 20 seconds and repeat on the other side. If the stretch feels too intense, simply rotate your hips a little less. At the very least you can use it to help increase the angle between your back and your arms. Slow Cooker – the Difference and Which is Better, The 12 Best Low Carb Vegetables and Their Benefits, The 7 Best Natural Substitutes for White Sugar. If you feel the stretch too much in your back and legs, you may bend your knees slightly to help you focus more on the chest. Rest your arms on the ground in a cactus position, with elbows bent at 90-degree angles and your palms facing up. Yoga helps in reducing chest tightness by opening, expanding and stretching the chest. Holding onto the block with your left hand, reach your right arm straight up. When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby on-the-way! Working with levator scapulae and rhomboids, it can be used to downward rotate the scapula. Start in a tabletop position on the ground with your hands below your shoulders and your knees below your hips. An imbalance between shortened chest muscles and a weakened back can cause all sorts of pain and discomfort if left untreated. Stand in the middle of your mat and root your right foot to the ground with toes pointing forward. Stand with your feet as wide as your mat, toes slightly pointed out. Hold for five breaths, then switch sides. Rest your palms on the door frame. 1. if(typeof(dataLayer) === 'object'){ Gently press into your right forearm as you lean your left side into the open space of the doorway or room to feel a stretch in your right pectoral muscle. text-align: center; Doorway pectoral stretch. Please sign-up to request benefits of Standing Pec Stretch At Wall and we will notify you as soon as your request has been completed. The only difference is that you should move the arms slowly, so you feel the stretch all around your chest and shoulders. You can adjust the intensity of the stretch just by rolling your hips forward or back. 10 Minute Heart-Opening Yoga Chest Stretches Try to hold each pose for about 30 seconds-1 minute. Roll your shoulders back until you feel a stretch across your chest. Doing this while upright it can be used to lift the arms extra high. Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. This pose is great for all levels. Lie belly down on your mat with a block under your head. Hunching over your desk at work, driving for long hours, picking up heavy objects, all put extra pressure on your back, shoulder, and chest muscles. Another good stretching position is table top pose. Your body should make the letter “T.” Beginner’s Tip: This is the most challenging of these five stretches. Seriously, you're the best. Standing Pec Stretch At Wall is a beginner level yoga pose that is performed in standing position. Beginner’s tip: This will stretch your shoulders a lot. Your arm should look like a goal post. Restorative Yoga for Seniors. (You can always hold on to a towel if you can't clasp your hands behind your back.). Certain videos will give you an exact angle to place your arm in but the best way to do it is to feel the stretch where you need it most. Take three deep breaths, then rest a moment and repeat on the other side. Complete two reps on each side. This is one of the best shoulder stretches yoga has to offer. Bend your elbows and place them on the blocks. Gently lower yourself onto the blocks, adjusting until you find a comfortable position. Hold for 5 breaths, keeping your legs and abs strong to allow the shoulders to open up. To deliberately activate this muscle first lift and open your chest. Chest Stretches. Instead of using the shoulders to push your ribcage up, or as well as using this post to push your ribcage up, also let your ribcage hang from your shoulders. Deep into the ground to assist with the lower trapezius, it can also useful... 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