4.6
(17)

The Pectoral Stretch should be mandatory for all those people who work behind a computer every day. It improves posture by helping to get the shoulders back and stretching the pectoral muscles that tend to contract during the day.

Though stretching might be one of the essential things that we forget to do, it is one of the most important. This particular stretch will improve your flexibility and mobility.

The lying pectoral stretch is particularly good for swimmers.

Time
7-10 Minutes
2-3 times per week

Muscle Group
Back, Shoulders, Arms

Difficulty
Easy to Moderate

Fitness Type
Stretch

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Safety Tips

Should you have arm injuries or anything related to that, this is an exercise that you need to proceed with care.

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Equipment Required

Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

2-3 minutes
10-20 secs hold
Repeat 3-5 times

Intermediate

3-5 minutes
15-30 secs hold
Repeat 3-6 times

Advanced

3-7 minutes
20-40 secs hold
Repeat 4-7 times

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Lie down on your mat, facing down and legs straight. Place both arms sidewards in a T shape.

Step 2
Bring your left hand next to your chest while still laying face down.

Step 3
With your left hand, only start lifting (like a push up) with the right shoulder still on the ground..

Step 4
Hold for at least to your level as tabled above.

Step 5
Lower yourself and rest for 10 seconds

Step 6
Move your left arm out wide ti T shape.

Step 6
Bring your ring hand next to your chest while still laying face down..

Step 6
With your right hand, only start lifting (like a push up) with the left shoulder still on the ground.

Step 6
Lower yourself and rest for 10 seconds.

Step 6
Steps 2 to 9.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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