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Tight or shortened muscles in the upper pec and anterior deltoid region are a common problem mainly due to the amount of time people spend sitting or hunching at a desk all day. This can lead to rounded shoulders, poor posture and eventually discomfort or pain in your upper back. Those who exercise regularly are also at risk because working muscles have a natural tendency to shorten if they're not adequately stretched. Keep your upper body healthy by regularly stretching your upper chest and shoulders.
The seated lean-back offers gentle stretching of the upper pecs and anterior deltoids. Sit on the floor with your legs extended to the front. Extend your arms to the back and place your palms on the floor about 12 inches from your hips with your fingers facing away from your body. Slowly walk your hands away from your body and press your chest forward until you feel a mild stretch across the front of your shoulders and upper chest.
The doorway stretch allows for a deep stretch of the upper chest and shoulder areas. Stand in a doorway or at the end of a wall. Bend your right arm and place your forearm against the wall with your elbow at shoulder-height. Slowly turn your body away from your arm until you feel a stretch through your chest and shoulder. Hold the stretch then repeat the movement with your other arm.
Behind The Back Stretch
This stretch effectively targets the upper pecs and anterior deltoids and can be performed while sitting at your desk. Extend your arms behind your back and clasp your hands together. Push your chest forward and slowly lift your arms upward until you feel a mild stretch through the front of your shoulders and chest.
Stretching should be a regular part of your everyday workout routine, making special care to stretch your upper pecs and anterior deltoids after chest exercises such as the bench press. Aim to stretch your chest and shoulders at least three times per week, preferable after each workout. Hold each stretch for at least 30 seconds at a position of mild discomfort, not pain. Repeat each chest and shoulder stretch two to three times. If you decide to stretch on a non-workout day, be sure to sufficiently warm up your chest and shoulder muscles before stretching them. Arm circles and windmills would both effectively work the muscles.