NNamdi Nelson
- N'Namdi Nelson specializes in athlete development training and injury prevention, with a focus on football, baseball, basketball, and track and field. Nelson was a board...

2 Stretches to Prevent Chest Pain

April 7, 2013 | N'Namdi Nelson

Must See Flexibility Videos

MLB P Craig Kimbrel Lateral Lunge/Slide Push-Out Combo

Baseball Partner Stretches With Jimmy Rollins

Dwyane Wade Slideboard Dynamic Glute/Hip Stretch

Coming Up

MLB P Craig Kimbrel Lateral Lunge/Slide Push-Out Combo

The key to a healthy strong physique is muscle balance. If certain muscles regularly tend to be tight, it usually means they're weak. This causes the opposing muscle to overstretch and weaken, leading to a muscular imbalance.

A frequently neglected muscle group is the chest. When chest muscles are tight, more pressure is placed on tendons and ligaments. This can make your shoulders roll forward and/or your upper back round, typically causing pain in the upper chest area and the upper- to mid-back. (See STACK Science: How Muscles Work and How To Make Them Work Better.)

Avoid chest pain and regain muscle balance with the following two chest stretches.

Arm Hugs

Arm Hugs are a dynamic stretch that can be done during a warm-up prior to practice or competition.
They can also be done before you perform chest-dominant exercises such as Push-Ups and Bench Press.

To perform this stretch:

  • Actively open your arms to the sides, then hug your body
  • Maintain a slight bend in your elbow to focus on your chest muscles
  • Slightly increase range of motion with each rep

Bench Chest Stretch

This static stretch can be performed after your chest workout is completed.

To perform this stretch:

  • Lie face up on a bench holding 2.5-pound weights out to the sides with a slight bend in your elbow
  • Allow gravity to stretch your chest muscles
  • Hold about 30 seconds
This static stretch can be performed after your chest  workout is completed. Holding a 2.5 dumbbell out to the side is optional
In the photo: Cory Giordano, Fordham Prep H.S
Topics: STRETCHING | CHEST
Advertisement
NNamdi Nelson
- N'Namdi Nelson specializes in athlete development training and injury prevention, with a focus on football, baseball, basketball, and track and field. Nelson was a board...

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes