Primary muscles: Chest
Secondary muscles: Biceps, shoulders
Equipment: No equipment
CHEST STRETCH INSTRUCTIONS
1. With the side of your body facing a wall, place your left palm on the wall.
2. Slowly rotate your torso to the right, until you feel the stretch in your chest and in your left shoulder.
3. Hold for 15 to 30 seconds and repeat on the right side.
PROPER FORM AND BREATHING PATTERN
When doing the chest stretch keep your palm pressed firmly against the wall and maintain your hand in line with your shoulder. Breathe out as you deepen the stretch and, as you rotate your body and open up the chest, maintain your back straight.
The wall chest stretch helps to open up your chest and loosens your biceps and the muscles of your shoulders. This stretch also increases your flexibility and helps to improve blood circulation and posture.
INTENSITY AND DURATION
Start by warming up your upper body and then hold the chest stretch for 15 to 30 seconds on each side. Deepen the stretch slowly, making sure that you always stay within your normal range of motion. Release all tension and relax the muscles, tendons and ligaments.
To calculate the number of calories burned doing the chest stretch, enter your weight and the duration of the exercise: