Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

Since a lot of neck and upper back discomfort can be contributed to tight muscles on the anterior side of the body, the Supine Chest Stretch with Floor Slides is a great way to stretch your pectoral muscles while keeping your spine supported.  You will get instant feedback on if you are comprising your spineby if you are arching your back.  Along with stretching your chest muscles, you will also stretch some of the rotator cuff muscles and the anterior deltoid.  

Performing the Supine Chest Stretch

• Start by lying on your back with your knees bent, spine neutral and your arms reaching up to the ceiling directly over the chest, with your palms facing each other.  
• Then bent the elbows so that your hands are directly over your eyes but keep the upper arm stationary so that the elbows are directly over the shoulders.  
• Slowly allow the arms to fall to the side while still maintaining neutral spine.  
• Perform 5 slow deep breaths, breathing in through your nose and out through your mouth.  
• Hold the inhale for a count of 4-6 to allow the diaphragm to aid in the stretch.  
• As you exhale, allow your arms to get heavy.  
• After the 5 breaths, slowly slide your arms on the floor, extending at the shoulder so that your arms extend overhead.  
• Do this 5 times, breathing in as you extend your arms and breathing out as you return to the bent arm position.
• Make sure that you don’t arch your lower back as you extend your arms overhead.

Muscles Stretched

Modifications

• Place pillows under the arms if you can’t get your arms all the way to the floor and are then arching your lower back as a result.
• Place a small pillow under your head if you can’t get your head comfortably to the floor.
• Perform small arm slides to maintain contact with the floor and gradually increase your range of motion as you become more mobile through the shoulder.

Alternative Stretches

Wall Chest Stretch

• You can choose either option for stretching the chest, though you may want to start with the doorway stretch and only do it on one side if you have a really tight chest. 
• For the doorway stretch, slowly slide forward 2” and back 1” until you get to your end range of motion.
• Then holding the stretch, breathe in slowly and as you exhale slowly, push your forearm into the door frame.  
• Perform 5 breaths. 
• If doing the corner stretch, slowly sink the chest into the corner and then perform 5 slow, deep breaths.  
• Breathe in through your nose, filling your chest, back, and belly with air.  
• Hold that breath for a count of 5, then slowly exhale through your mouth.

Seated Chest Stretch

• Sitting tall, with your feet flat on the floor, and your hips forward on the seat, bringing both hands behind your back.
• Interlace your fingers, straighten your arms, and slowly lift up.
• Hold the stretch for 30 seconds, remembering to perform slow deep breaths.