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Many people are very familiar with pectoralis major, which is often mentioned in our life. After a person exercises the pectoralis major, it is good to stretch the pectoralis major. For the pectoralis major, there are several methods that are most suitable. Then let’s get to know it together!

Pectoralis major stretch

Method 1

Lie on your back on the table with a folded blanket under your back. Your legs are bent, your upper body is suspended at the edge of the table, and your hands are crossed behind your head. Exhale and lower your head and shoulders to the ground.

Method 2

Sit in a chair with your hands crossed behind your head, and the top of the chair is at the middle height of your chest. Inhale, lean your upper body back and pull your arms back.

Method 3

Kneel and stand facing the chair or lever. Cross your forearms over your head, bend forward, lean against a lever or chair, and lower your head below the plane. Exhale and sink your head and chest.

Method 4

Stand facing a corner or an open door. Lift your elbows into an inverted “t” shape (two elbows below your shoulder) and stretch the clavicle part of your chest muscles to both sides. Exhale and lean forward.

Method 5

Stand facing a corner or an open door. Lift your elbows to the height of your shoulder joint, bend your elbows so that your forearms are up, put your palms on the wall or door frame, and stretch the sternum of your chest muscles on both sides. Exhale and lean forward.

Method 6

Stand facing a corner or an open door. The elbows are lifted to above the shoulder joint on both sides to form a “V” shape, the elbows are slightly bent, and the palms are placed on the wall or door frame to stretch the ribs of the chest muscles on both sides. Exhale and lean forward.

Method 7

Sit on the ground with your back against a large Swiss ball, hands crossed behind your head and elbows forward. Inhale, stretch your thighs, lift your hips off the ground, roll the ball and find a balanced position. The ball should be under your shoulder blades, your lumbar spine flat, your knees bent 90 degrees, and your elbows open.

Method 8

Sit with your arms bent and your hands crossed behind your head: your partner grabs your elbows and pulls them back so that they are opposite.

Method 9

Bend your legs and lie on your back on the bench with your feet on the surface of the bench. Keep your arms straight, knuckles outward, and hold two light dumbbells directly above your chest. Keep your arms slightly bent and lower the dumbbell to your side until your elbows and shoulders are level. Exhale, return to the starting position and return the dumbbell in an arc.