Stave Off Upper-Body Aches and Pains With the 7 Best Chest Stretches

Do you frequently experience neck pain?

You’re not alone. Studies show¹ that a whopping 86.8% of the general population experience neck pain regularly, and the culprit may be what’s known as “forward head posture.” Forward head posture—it’s what you’re doing when you slouch over your work computer all day long. It’s what you’re doing when you’re hunched over your iPhone scrolling Insta, until it’s like way past your bedtime.

Some of these activities are unavoidable in the digital age. But, one activity you may not have realized contributes to the dreaded hunch is your weekly chest workout. Say it isn’t so! Luckily, there are ways to stave off the aches and pains and keep your Chest Day the best day, like a solid upper-body stretching regimen. 

RELATED: Upper Chest Workout

We’re lucky to have Kate Meier, NASM-CPT, USAW-L1, CF-L1, and GGR senior director of content, providing seven of the best chest stretches that may help correct forward head posture, lengthen the pectorals, dispense a little pain relief, and improve athletic performance, too. 

Check it out below!

7 Best Chest Stretches

All seven of these stretches are beginner-friendly and only require your body weight to do them. 

1. Seated chest stretch
2. Chest-opener stretch
3. Door frame stretch
4. Cross-over arm swings
5. Child’s pose
6. Cobra pose
7. Camel pose

Seated Chest Stretch

Benefits: “Clasping your hands behind your back not only lengthens the pectoral muscles,” says Kate Meier, NASM-CPT, USAW-L1, CF-L1, “it also extends and internally rotates the shoulders, strengthening the rotator cuff muscles for improved shoulder stability.”

How to do it: 

1. Sit upright with your chest tall, back straight, core tight, and arms at your sides.
2. Clasp your hands behind your back and pinch your shoulder blades together.
3. Roll your shoulders down and back.
4. Lower your torso toward the floor by hinging at your hips.
5. Hold the bottom position for the desired duration.
6. Reverse the movement and release.

Chest-Opener Stretch

Benefits: Yogis may recognize the chest-opener stretch, commonly used to lengthen the chest muscles and stimulate the heart chakra. According to a 2022 study in the Journal of Exercise Rehabilitation²,  chest-opening poses such as this one may also induce positive emotions, improve resilience, and reduce symptoms of depression.

How to do it: 

1. Stand with your chest tall, back straight, core tight, and arms at your sides.
2. Clasp your hands behind your back with your palms facing out.
3. Take a deep breath, roll your shoulders down and back, and squeeze your shoulder blades together.
4. Hold for approximately 15 to 30 seconds, then release.

RELATED: 8 Benefits Of Yoga

Door Frame Stretch

Benefits: A 2021 study in JSES International³ found “[the] doorway stretch significantly increased the pectoralis minor muscle length and glenohumeral internal rotation [range of motion] and significantly altered the scapular position.” That means all you need is a doorway for less chest tightness, more shoulder mobility, and a potentially lower risk of injury.

How to do it: 

1. Stand in a doorway with your feet shoulder-width apart.
2. Raise your arms so that they’re parallel to the floor.
3. Bend your elbows to form 90-degree angles and rest your forearms against the door frame.
4. Take a small step forward with one foot.
5. Lean forward until you feel a gentle stretch in your chest and shoulders.
6. Hold for approximately 15 to 30 seconds, then release.

Cross-Over Arm Swings

Benefits: “Cross-over arm swings are a dynamic stretch that does a lot to get you ready for physical activity,” says Kate. “This stretching exercise gets your heart rate up and your blood flowing, so you’ll be bringing more mobility and flexibility into your chest workout.”

How to do it: 

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Raise your arms so that they’re parallel to the floor (around shoulder height).
3. Bring your arms together across your midline and cross them.
4. Swing your arms back to the starting position.
5. Repeat the movement, this time switching which arm is on top.
6. Repeat for the desired number of reps.

Child’s Pose

Benefits: Sure, child’s pose stretches your chest muscles, but that’s not all; it also opens your hips, lengthens your spine, relaxes your back, improves circulation, promotes relaxation, and may even stimulate your digestive system⁴. Talk about getting a lot of bang for your buck!

How to do it: 

1. Kneel on the floor or one of the best exercise mats, sitting back on your heels.
2. Bend forward, reaching out with your arms and placing your palms down on the floor.
3. Relax your neck and shoulders and, if possible, place your forehead on the floor.
4. Hold for approximately 15 to 30 seconds, then release.

Cobra Pose

Benefits: Like many of our other chest stretches, cobra pose involves bending the back to open the chest, which stretches the pectoral muscles and, according to the International Journal of Yoga⁵, “can [also help] reduce mild depression, anxiety, and stress.”

How to do it: 

1. Lie prone with your toes pointed back and your hands on the floor.
2. Inhale as you push your chest off the floor and arch your back.
3. Raise your chest until you feel a gentle stretch, then lift your head.
4. Hold the position for approximately 15 to 30 seconds, then release.

Camel Pose

Benefits: “Camel pose takes the backbend to the extreme,” says Kate, “which makes it exceptionally good at opening your chest, improving upper body flexibility, and relieving tension in your neck and shoulders.”

How to do it: 

1. Kneel on your exercise mat with your knees hip-width apart, chest tall, and back flat.
2. Place your hands on your lower back.
3. Slowly reach backward toward your heels, raising your chest as you stretch.
4. Continue until you feel a gentle stretch.
5. Hold the position for approximately 15 to 30 seconds.
6. Slowly return to the starting position and release.

Sample Chest Stretch Workout

According to Sports Medicine – Open⁶, warming up with a few chest stretches before your chest workout may help decrease muscle stiffness, improve range of motion, and positively influence peak torque. However, our chest stretch workout also works well as a cooldown.

So, whether you start or end your workout with these stretches, give yourself at least ten minutes⁷ to get the maximum effect.

RELATED: 10 Best Warm-Up Exercises

Benefits of Chest Stretches

Stretching your pecs feels divine, but that alone isn’t enough to factor it into your gym time. Here are a few enticing benefits that might convince you to incorporate chest stretches into your next chest workout.

May Enhance Sport Performance

Most of us have been taught that stretching before physical activity will help you perform better while reducing your risk of injury, but is that really true?

According to a 2023 meta-analysis in Sports Medicine⁸, it is. The results indicated that “[static stretching] exercises have the potential to improve muscle strength and power.” So, it’s worth the extra time to warm up your chest before getting in your bench presses and push-ups.

RELATED: What Muscles Do Push-Ups Work?

Better Breathing

It’s not just the career athletes and weekend warriors who may reap the benefits of chest stretching. Studies show that stretching your chest muscles may help improve your breathing, too.

According to a study in the Journal of Bodywork and Movement Therapies⁹, stretches and exercises that increased chest mobility and encouraged chest expansion helped COPD patients take bigger breaths while simultaneously reducing dyspnea—aka the feeling of being out of breath.

That’s not all; a 2020 study in the International Journal of Environmental Research and Public Health¹⁰ also found that a regular stretching regimen that focused on improving chest mobility and expansion helped COPD patients increase their six-minute walking distance, indicating that they were able to perform more physical activity as a result of breathing better.

Improved Posture

We touched on the ill effects of forward head posture in the intro, but the many activities that contribute to it are tough to avoid in today’s technology-heavy environment. Taking measures to correct that, therefore, is paramount.

According to a 2018 study in the Journal of Physical Therapy Science¹¹, stretches that focus on the pectoralis major may significantly contribute to good posture. It’s a benefit that everyone can enjoy, but it’s especially crucial for sedentary individuals, office workers, and those who spend way too much time scrolling through social media. We all do it.

Chest Muscle Anatomy

Understanding what muscles make up your chest is crucial for ensuring you reap the most reward from your stretch exercises. Here are the key muscles at play:

• Pectoralis major: The pectoralis major¹² is the largest, most superficial muscle in your chest, so it will naturally do the most work during chest exercises and receive the most upfront benefit from our stretching exercises. Its primary functions include moving the arm within the shoulder joint and, similar to the triceps, flexing and extending the arm.
• Pectoralis minor: As the name suggests, the pectoralis minor is less significant than its major counterpart and located just beneath it. Its jobs include stabilizing the shoulder joint and enabling scapular movement.
• Serratus anterior: The serratus anterior¹³ also enables certain scapular movements, specifically moving them forward and upward. You’ll call on the serratus anterior every time you throw a punch or lift an object over your head.

Best Chest Stretches: Final Thoughts

Nothing beats the rush you get from totally obliterating your chest workouts, but if you’re going to perform at your best, you need to take care of your body and set yourself up for success. Our chest stretches help you do just that by:

• Lengthening the chest muscles for improved mobility
• Contributing to greater strength and power
• Increasing shoulder stability and flexibility
• Reducing risk of injury during physical activity
• Helping correct forward head posture
• Improving respiratory function
• Alleviating aches and pains in the neck and shoulders

We here at GGR are all about reaping big rewards in less time. So, we’re not shy to say that the ten minutes you’d spend doing these chest stretches are well worth your while.

But don’t take our word for it; work them into your next chest workout and see how you fare! Until next time, fitness fam!

Best Chest Stretches: FAQs

References

1. Mahmoud NF, Hassan KA, Abdelmajeed SF, Moustafa IM, Silva AG. The Relationship Between Forward Head Posture and Neck Pain: a Systematic Review and Meta-Analysis. Curr Rev Musculoskelet Med. 2019;12(4):562-577. doi:10.1007/s12178-019-09594-y
2. Kim SJ, Lee YH. Effectiveness of yoga training programs to reduce depression and improve resilience of single mothers. J Exerc Rehabil. 2022;18(2):104-109. Published 2022 Apr 26. doi:10.12965/jer.2244110.055
3. Higuchi T, Nakao Y, Tanaka Y, Sadakiyo M, Hamada K, Yokoyama S. Acute effects of doorway stretch on the glenohumeral rotational range of motion and scapular position in high-school baseball players. JSES Int. 2021;5(6):972-977. Published 2021 Aug 28. doi:10.1016/j.jseint.2021.07.002
4. Shree Ganesh HR, Subramanya P, Rao M R, Udupa V. Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: A randomized controlled trial. J Bodyw Mov Ther. 2021;27:692-697. doi:10.1016/j.jbmt.2021.04.012
5. Colgrove YM, Gravino-Dunn NS, Dinyer SC, Sis EA, Heier AC, Sharma NK. Physical and Physiological Effects of Yoga for an Underserved Population with Chronic Low Back Pain. Int J Yoga. 2019;12(3):252-264. doi:10.4103/ijoy.IJOY_78_18
6. Reiner M, Gabriel A, Sommer D, Bernsteiner D, Tilp M, Konrad A. Effects of a High-Volume 7-Week Pectoralis Muscle Stretching Training on Muscle Function and Muscle Stiffness. Sports Med Open. 2023;9(1):40. Published 2023 Jun 1. doi:10.1186/s40798-023-00582-8
7. Warneke K, Wirth K, Keiner M, Schiemann S. Improvements in Flexibility Depend on Stretching Duration. Int J Exerc Sci. 2023;16(4):83-94. Published 2023 Jan 1.
8. Arntz F, Markov A, Behm DG, et al. Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis. Sports Med. 2023;53(3):723-745. doi:10.1007/s40279-022-01806-9
9. Leelarungrayub D, Pothongsunun P, Yankai A, Pratanaphon S. Acute clinical benefits of chest wall-stretching exercise on expired tidal volume, dyspnea and chest expansion in a patient with chronic obstructive pulmonary disease: a single case study. J Bodyw Mov Ther. 2009;13(4):338-343. doi:10.1016/j.jbmt.2008.11.004
10. Rehman A, Ganai J, Aggarwal R, Alghadir AH, Iqbal ZA. Effect of Passive Stretching of Respiratory Muscles on Chest Expansion and 6-Minute Walk Distance in COPD Patients. Int J Environ Res Public Health. 2020;17(18):6480. Published 2020 Sep 6. doi:10.3390/ijerph17186480
11. Yoo WG. Comparison of the effects of pectoralis muscles stretching exercise and scapular retraction strengthening exercise on forward shoulder. J Phys Ther Sci. 2018;30(4):584-585. doi:10.1589/jpts.30.584
12. Solari F, Burns B. Anatomy, Thorax, Pectoralis Major Major. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan
13. Lung K, St Lucia K, Lui F. Anatomy, Thorax, Serratus Anterior Muscles. [Updated 2024 Feb 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan

Christopher Covello

Christopher Covello is a professional freelancer and published author. He writes copy, content, and SEO-focused material in various niches with a heavy focus on fitness and nutrition. Christopher’s personal fitness and nutrition journey began in 2009 when he was working as a short order cook and came to recognize that his habits were unhealthy and unsustainable. He educated himself on mindful eating and balanced nutrition and has prioritized healthy living ever since. Today, Christopher writes in the fitness and nutrition niche, and is often found running, hiking, rock climbing, Spartan Racing, training at his CrossFit box, or practicing yoga.

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