Stående Bryststrekk
Standing Chest Stretch is a simple but effective exercise that stretches the chest muscles (pectoralis major) and helps to improve posture. This stretch is ideal for relieving tension in the upper body, especially for those who spend a lot of time sitting. By opening your chest and shoulders, you can also reduce stiffness and improve upper body mobility.
Correct execution and technique
How to perform the Standing Chest Stretch :
- Stand next to a wall or door frame with your feet together.
- Place your palm and forearm on the wall at shoulder height or slightly higher.
- Slowly turn your body away from the wall to feel the stretch in your chest and the front of your shoulder.
- Hold the position for 20-30 seconds while breathing deeply.
- Repeat on the other side.
Common errors
Avoid these common mistakes when performing the Standing Chest Stretch :
- Too low arm position: Make sure the arm is at shoulder height or slightly higher for optimal stretch.
- Overstretching: Do not twist the body too much. The stretch should feel comfortable and without pain.
- Arch your back: Keep your back straight and avoid arching it while twisting your body.
Modifications and variations
Customize the stretch according to your needs:
- Beginner variation: Keep your arm lower if the stretch feels intense, or stand closer to the wall to reduce the strain.
- Advanced variation: Place the arm slightly higher than shoulder height or combine the stretch with a deeper twist for a more intense stretch.
Hold the Standing Chest Stretch for 20-30 seconds per side and repeat 2-3 times. This can be done daily to reduce stiffness and improve flexibility in the chest and shoulders.
Breathing technique
Breathe deeply throughout the stretch. Inhale before you start and slowly exhale as you twist your body away from the wall to improve the stretch and help your muscles relax.