Top Static Stretches - Pectorals and Deltoids

These stretches will provide a way to stretch out your chest and shoulders. There are two stretches that can be done to stretch the pecs and the delts.

The first one is the Parallel Arm Pectoralis (Chest) Stretch. Stand with your arm extended to the rear and parallel to the ground. Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. 

• This will stretch your pectoralis major and minor, anterior deltoid, biceps brachii, brachialis, and brachioradialis.

The next stretch is the Doorway Pectoralis (Chest) Stretch. This can be performed by standing in front of a doorway and forming a 90-degree angle with each arm using the doorway as depicted. Slowly lean forward until a slight stretch is felt in the anterior shoulder region. You can also use just one arm if this is more comfortable than doing both at one time. 

• This will stretch your anterior deltoid, pectoralis major and minor, and serratus anterior.

This is the 13th of our Top Static Stretches Series of posts. Yes we know this is more than ten but once we got started we just could not stop. Stay tuned for more great articles on Stretching and Flexibility. *Note to always warm up before performing static stretches. It is important to hold each stretch for a minimum of 30-60 seconds for full benefit.*

1. Quadriceps Stretch
2. Calves Stretch
3. Achilles and Soleus Stretch
4. Adductor Stretch
5. Abductor Stretch
6. Hip Flexors
7. Low Back Stretch
8. Triceps & Lats Stretch
9. Abdominal Stretches
10. Upper Back Static Stretch
11. Hamstring Stretch
12. The Neck Stretch
13. Chest and Shoulder Stretch

Reference: 

Lucette., & Clark, C. (2008) NASM Essentials of Personal Fitness Training (p. 139-171)