As promised here is your next tip for corporate health.

Chest and front of shoulder stretch

*Please avoid these stretches if you have had a shoulder injury, particularly affecting shoulder stability such as dislocations, or seek professional exercise advice if unsure.

position: arm to your side with both the elbow and shoulder at 90 deg angles

place the forearm against the wall or door jamb, gently lunge forward

You can stretch you chest many different ways. Above pictured is a quick and easy technique using a door jamb or wall as your resistance points. Simply place your arm up, forearm flat and pressing against the wall/door jamb, keeping the shoulders at a normal height. Ideally with a 90 deg angle at both the elbow and shoulder joints.  Once in position take a deep breath and gently step forward, putting most of your weight onto the forward leg, slightly lunge into the stretch. Stopping when a comfortable but effective stretch, across the chest, is being felt. Hold the stretch for a minimum of 10 seconds, keep taking full breaths throughout the stretch. Repeat as required always moving into and out of stretches slowly and safely – push out of the stretch with your lunging leg. The pictures provided are single arm however a door jamb is great for doing both arms at the same time. It is important to remember to lunge into and out of the stretch rather than leaning, as leaning can lead to injury.

Start position for postural reset

Another option for chest and shoulder stretching is whilst still sitting in your chair check your posture and sit up tall. put both arms by your sides with the elbows bent at 90 deg. Inhale a deep breath and slowly rotate your arms outward while keeping the upper arms by your side. you should feel the shoulder blades squeeze together at the back and a gentle stretch across the chest.

*please avoid these stretches if you have had a shoulder injury, particularly affecting shoulder stability such as dislocations, or seek professional exercise advice if unsure

slowly rotate arms, gently squeeze shoulders back and together

You may be pleasantly surprised how much tension relief you can get from applying these stretches. Happy stretching and enjoy.

I will be posting more stretches and tips to living well. If you would like to know more please feel free to contact me on the number listed or click here.

Body and Mindset Wellness – Corporate Massage in Melbourne, Australia

To discuss your requirements, please click here or feel free to call us on  1300 796 940