Place an exercise ball or firm butt ball between your chest and the wall, placing it on the left side of your chest. Dirima / Shutterstock. Pinch the shoulder blades slowly backwards, pushing your elbows back and forth, with the chest forward. Take a break, then repeat several times. The exercise to stretch tight chest muscles mentioned above will help you restore your flexibility by loosening up your pec muscles. Tight chest muscles can, in turn, lead to feelings of constraint and discomfort in the upper back, according to Arnold G. Nelson and Jouko Kokkonen, authors of “Stretching Anatomy.” To loosen up the chest muscles, use a combination of stretches, or choose the one stretch that feels most effective. Lift your cell phone at eye level when you have to write a text, instead of leaning forward. We recommend doing dedicated chest stretches two to three times a week. The pec minor is below the pec major and spreads from three of your ribs up towards the coracoid process of the scapula (the anterior portion of the shoulder blade). Try to do each stretch or ask three to five times. Many large sections use an open door. You feel tightness in your upper back, arms and neck. The first stretch is a corner stretch. Backbends are something you work with a longer video and take it slowly and easily. Then ask the person helping you to give good firm openhanded slaps on your back, moving all over the surface of your back. Relaxation exercises can ease chest tightness caused by stress, anxiety, or depression. Step 2. If you can handle the unsweetened taste, try plain hot water with fresh or bottled lemon in it. This variation can be made sitting, kneeling or standing. Fold each arm around your elbow so that your arm is at a right angle. Next, lie down and gently let the ball press into the tissue either side of your spine. This classic yoga movement has many advantages. Don’t overdo the sugar or sweeteners. Keep your room ventilated, but don't shock them with overly cold air. How to Stretch Out the Muscles of the Chest & Rib Cage. The fluid intake helps thin the mucus that is causing the congestion. And when this muscle gets tight and short, it may hurt your ability to properly walk, stand, and sit. Place the other arm on the elbow of the outstretched arm. Over time, you should notice a significant change in your posture and mobility. Acid reflux is another common cause of chest pain, and it can be treated with lifestyle changes and antacids. J Asthma. Stretch your upper back to support relaxation. How to Loosen Tight Quads at Home. While you may not have the time or the space in the office to get up and do some yoga moves, the sturdy doorframes are a great way to sneak into the state. If you know yoga, you can also perform several backbends. Knee-Chest Curls. Are There Natural Ways to Improve Sagging Breasts? Look at the ceiling, making sure to keep your neck long and long. It’s the large muscle that covers the upper chest area, starting at the sternum and collar bone and from there attaches to your upper arm. When you can’t get a breath, finding relief becomes a primary focus. Why pay attention to the chest? It's an easy exercise to do on your desk (move slowly if you have not done an adequate warm-up). Popular types of heat therapy that loosens tight muscles include: Heating pads -this method involves applying localized heat to a part of the body. Here are 12 stretches to help relieve tension and things you can do to prevent tightness. Put a hot water bottle on your chest. In addition to these exercises, following are some things that you can make part of your daily routine in order to achieve the perfect posture and chest muscles. Hands-behind-the-back chest stretch. Copyright © 2021 Leaf Group Ltd., all rights reserved. Published 2020 Apr 29. doi:10.2196/17863, Ehre C, Rushton ZL, Wang B, et al. Hands should be shoulder width and knees hip-width wide. You can enter your toes if you wish. The bridge pose is another great option to open the chest muscles. Hold for five breaths. This video has three simple stretches to loosen your chest muscles. By Stefanie Bengel, MS, ATC; Tight traps—almost everyone has them, and everyone knows how they feel. Stay away from sources of smoke, like smokers or open fires. You can have this feeling of tension by spending long hours in the office, carrying heavy boxes, watching your mobile phone or doing too much exercise on the front of the body. Required fields are marked *. 3 Easy Exercises to Release a Tight Chest Pec Minor Ball Release | Hold 1 Min Use a tennis ball (less pressure) or lacrosse ball (more pressure). Try a back patting technique to help loosen your chest congestion. You can do a pose of the child or cat-cow stretch as a counter position. Why pay attention to the chest? Frey A, Lunding LP, Ehlers JC, Weckmann M, Zissler UM, Wegmann M. More Than Just a Barrier: The Immune Functions of the Airway Epithelium in Asthma Pathogenesis. You need to lean in a way that allows your lungs to expand. Front Immunol. Get into position by lying flat on the floor. Push your left arm through the door, lifting it up and down. Find a corner in your house and place a hand on each corner. Reach your left arm through the door and lift and lower it so that you feel a gentle massage where the ball is touching your chest. These simple techniques are easy to do, inexpensive and can definitely help loosen chest congestion. You can also do it arm-in-arm, looking over your opposite shoulder to get a deeper stretch. The relaxation of the chest contributes greatly to maintaining good posture and health. Am J Respir Crit Care Med. Hold for 20 to 30 seconds, continuing to breathe. If you are trying to figure out how to loosen tight muscles in the lower back, neck, arms or other specific areas of the body, a … These activities can result in muscle imbalance in the upper body and chest, muscles tight enough to pull the shoulders and posture forward. It's a more advanced move to open your chest. The first step to loosening up your chest muscles is to address that upper back stiffness. If chest congestion persists or you feel a heavy, tight pressure in your chest, or are simply concerned, contact your health care provider. And if you don't want your chest muscle tightness to return its important to do them all. This is exacerbated if the upper back is weak or the mobility of your shoulder is inhibited. You will need another person to help you with this. She holds a bachelor's degree and was educated in the United States and abroad. Continue for at least 30 seconds, then repeat on the opposite side. This is an excellent yoga pose to open the chest muscles. Laurie Darroch-Meekis is an award-winning freelance writer. This excellent video includes a warm up leading to the camel posture and is a great starting point. Make sure you have something between your skin and the bottle so you don’t burn your skin. Folded arms: This is another variation of the exercise "arms in the air". Use These Chest Stretches to Loosen Tight Chest Muscles. Release, wait about 10 seconds, then repeat again two or three times. Part of the series: LS - Strength & Exercise. While these signs of mild dehydration may be uncomfortable, they must be taken seriously before severe dehydration sets in. 2015;1(1). Never hold your breath this will only make your chest muscles more tense! Here is what to do. Put a hot water bottle on your chest. If you feel like your chest is tightening, you may worry that you’re having a heart attack. These stretches are especially useful if you work in an office (and the time spent in front of your desk is your motivation to keep your chest tight). 2019;199(2):171-180. doi:10.1164/rccm.201802-0245OC, Linssen RSN, Ma J, Bem RA, Rubin BK. American Academy of Family Physicians. Notify me of follow-up comments by email. Keep your room ventilated, but don’t shock them with overly cold air. Ideally, you can provide some stretching after your regular cardio workout. Otherwise, wait 10 minutes for low intensity cardio to warm up your muscles. You should feel the stretch in your chest. Do not push your chin towards your chest; this will put pressure on your neck. From there, you can push the torso out and bring your shoulder blades together. Some lifestyle changes can help with loosening those glutes a bit. Many things that we do everyday, like sitting at a desk and using our smartphones, cause a sensation of chest tightness. For the advanced version, continue to lean backwards until your hands can rest on your heels. What Is a “Portable” App, and Why Does It Matter? It’s important to note that it attaches to your upper arm. Have a partner hold your lifted leg firmly, with one hand on your heel and the other on your knee. For instance, if you’re used to sitting at a desk throughout the day, you could stand and take a short walk every 30 minutes or so to prevent … On May 30, 2019 By admin. 1. V-Arm: Follow the instructions for the "arm out" exercise above, but push the arms higher up in a V-position. It is better to have it without added sugar or sweeteners, but if you really can’t take hot water and lemon without a sweet taste, just add a small amount. When a "chest cold" is something more. Keep drinking plenty of fluids. 2020;9(2):e17863. De-stiffen your upper back joints. Stay away from sources of smoke, like smokers or open fires. Do not forget to always consult a doctor or physiotherapist before starting a new exercise regime if you have health problems. Stretch your shoulders to open your chest, as well. Drink clear fluids, not thick, milky ones. A lacrosse ball works amazingly well for this ( you can get one here – affiliate link). Make sure to stretch and warm up your muscles before doing any strenuous activities. The state of the lower back muscles impacts those in the hips, pelvis, and upper legs. Relax the shoulder blades back to their normal position, and repeat 2-3 more times. Hold for 20 to 30 seconds. The tension in one group of muscles can affect the functionality of another group of muscles; therefore, chest tension can release the potential of the rest of your body. 2020;11:761. Stagger your feet, and bend the front knee forward pushing your head Shake it, resume the position, but now move forward with the other leg. Sit in a chair leaning forward either on a table, with your arms on your lap, or over a pillow. Another variation is to reach your arms backwards until each hand grasps the opposite elbow. In order to make sure that you are standing correctly, keep your ears parallel over your shoulders, your sho… It's important to stretch our chest muscles such as the pectoralis muscles because when they are tight, they pull your shoulders inward. These are only temporary fixes. Suffering from tight leg muscles after a run? 4. Place the right forearm against the frame of the door, keeping it perpendicular to the floor. how to relax tight back muscles Dr. Herbert Benson, is a pioneer of mind-body medicine and founding president of the Mind/Body Medical Institute of Harvard Medical School. The relaxation of the chest contributes greatly to maintaining good posture and health. This video has three simple stretches to loosen your chest muscles. If your upper back is tight, you can help relax those muscles with a shoulder squeeze. Bow Pose. Severe dehydration can lead to serious health problems, such as seizures, blood clots, and even death (4). Stand straight with your legs apart from your hips. Drinking Milk & Honey as a Chest Decongestant, How to Get Cigarette Smoke Off Your Breath. Muscle Strain: Be mindful of lifting or carrying items that are too heavy. When you are congested, dairy products in general can create even more phlegm and congestion, which is something you want to avoid. You'll notice that if you're looking for backbend tutorials on YouTube, all the videos are pretty long. 4 Ways to Loosen Tight Trapezius Muscles. Here are our favorites: Outside arm: Stand in the center of an open door, feet apart from the hips. shoulders. Interlace your hands behind your back, straighten your arms. Hold for five breaths. These will only create more phlegm and congestion. Both chest and back stretches will help you overcome tightness in your chest muscles. The combined heat and acidic lemon may help to bring some relief. Extend your arms completely, making sure your palms are pushed against each side of the wall. Stretch your tight chest muscles It can be frightening when you can’t breathe normally, especially when your lungs are straining for air. Do not forget to stand up, keep your shoulders pulled back and down and avoid over-doing your chest exercises without balancing them with back exercises and back exercises. Inhale deeply and push your back to the ceiling, lowering your head to look at the floor (cat position). So, how to release tight quads? The hot water bottle helps the muscles relax and the heat helps loosen congestion. “Over time, this muscle will loosen up without you having to force range of motion that isn’t there.” If your chest has been surgically augmented, “be cautious of how much tension you apply,” Braun says. Step one leg forward a few inches and lean into the opening of the door, keeping your shoulders engaged down and your neck lying down. Intertwine your fingers behind your head, elbows pointing to the sides. A scapula retraction will help you stretch your back. There are natural and non-invasive ways to help relieve chest congestion. Do your back and neck seize up after work? Chest congestion makes breathing a task. In the early 70s, Dr. Benson studied how the practice of meditation reduced the harmful effects of chronic stress, and observed what he called the Relaxation Response. Tight shoulders can affect your daily life. Place a massage ball, lacrosse ball, or tennis ball between the left side of your chest (just in front of your shoulder) and the wall. However, there are many less serious causes of a tight chest. Remember that your chest pressure and/or tightness is often related to some type of anxiety issue or anxiety disorder. This gives your body enough time to relax and open. This site uses Akismet to reduce spam. Slowly pull your shoulder blades together as you gently push your chest forward. She has written over 1,000 published pieces online and off since 2005 and has many more in progress. Put lemon in your drink. Find the … Make sure to push your chest forward. If you are experiencing serious medical symptoms, seek emergency treatment immediately. Updated April 5, 2019. Tuck your belly, lift your chest and lean back. The main muscles here are the major and minor pectoralis. Your email address will not be published. Start by sitting on your lap, with a gap of about two fists between your knees. Tight quadriceps can be an extremely tricky situation for all active people. Continue for 30 seconds while pausing before moving to the other side. Chest tightness caused by muscle soreness or other injury can be treated easily with OTC pain relievers, ice and heating packs, and rest. 2020 Jun 16. doi: 10.1016/j.prrv.2020.06.007, Bose S, Jun J, Diette GB. Rational use of mucoactive medications to treat pediatric airway disease. Place your hands on your lower back with your fingers pointing down. Your email address will not be published. Then follow these tips to get the most out of your stretching routine: Warm up first: Do not just stretch those contracted muscles. Sometimes, headaches develop from the tight muscles in your neck. An Improved Inhaled Mucolytic to Treat Airway Muco-obstructive Diseases. Tea with lemon works well. Tight muscles and cramps are often early signs of dehydration. Adding a yoga class will help you get better results because many yoga exercises are designed to open the chest area (we have included our favorites below). Spending time to open the pectoral muscles should help relieve tension in other areas of your body. Here’s a step-by-step guide to some of our favorite stretches for the pecs. Repeat five times. It's important to stretch our chest muscles such as the pectoralis muscles because when they are tight, they pull your shoulders inward. For your reference, eight helpful yoga tips are discussed below so that you can easily loosen tight hamstrings. Do this periodically throughout the day. When these muscles contract, the shoulders are often pulled forward, giving a "rounded shoulder" or "curved shoulder" appearance. Many things that we do everyday, like sitting at a desk and using our smartphones, cause a sensation of chest tightness. Stand facing a wall to the right of a doorway. Hold for 20 to 30 seconds. Push your hands to the ground, gently squeezing your shoulder blades. The first stretch is a corner stretch. With the help of a small ball: Stand on the right side of the door, facing the wall. High-frequency chest wall oscillation successful in controlling refractory asthma. Practice better upper body posture. If the mucus is thinner and looser, your body can get rid of it more easily. 5 of the Best Chest Stretches for Tight Muscles . Then exhale slowly pushing your belly to the ground and raising your head towards the ceiling (position of the cow). Interact J Med Res. Make sure your tailbone stays pointed, this will protect your lower back. Always stand straight by keeping your spine long and tall.Try to sit with a good posture by not bending your back. Leaving this pose, move forward with the chest. The hot water bottle helps the muscles relax and the heat helps loosen congestion. Alternatively, you can try progressive muscle relaxation, which involves tensing and releasing individual muscles throughout your body. Instead, hold your neck down and lower your shoulders. Do not forget to push the chest forward – this is what helps open tense muscles. Keep a shirt on so the slaps on your back don’t sting your skin. How to Free Up Your Chest Muscles (and Keep Them Loose) If you are looking for ways to loosen up your tight chest there are three simple things to consider. Pull the elbow towards the chest, and hold the stretch for ten seconds. doi:10.1186/s40733-015-0008-0, Talwar D, Bendre S. Health-Related Effects of Home Nebulization With Glycopyrronium on Difficult-to-Treat Asthma: Post-Hoc Analyses of an Observational Study. Stand straight with your legs apart from your hips. Release, pause, then repeat two or three more times. Find a corner in your house and place a hand on each corner. Always pause, then try again. Electrolyte Imbalance and Tight Muscles Then pull one leg into your chest while holding the outer thigh. It may feel odd at first, but after you see that it does take some of the tightness out of your chest you will find it actually feels good. This will help you relax your back and chest muscles and prepare you for the most intense stretches to come. Thinning it out lessens its grip. Repeat each exercise: Sometimes everything is so tight that you can not get into a pose. Here is what to do. Knee-to-chest curls are a great exercise to loosen these muscles for improved lower back support. The pressure from squeezing the muscles will help increase blood flow to the area, which in turn will help loosen up the muscles. Take deep breaths: Make sure to use your breath when moving in poses. Learn how to relax muscles to ease pain and prevent injury. Posterior Shoulder Stretch Cross one arm across the body. Asthma Research and Practice. Learn how your comment data is processed. Tightness of the trapezius muscles affect many people in … Keep your knee bent and draw it as close to your chest as you can. Stagger your feet, and bend the front knee forward pushing your head 2013;50(2):219-221. doi:10.3109/02770903.2012.757773. How to Enable Photoshop’s Old Undo Keyboard Shortcuts, LEGO Education Introduces Two New $99.95 STEAM-Focused BricQ Motion Sets, This AI-Powered Raspberry Pi 'Swear Bear' Berates You for Using Curse Words, Apple Now Has a New Weekly Fitness+ Series with Apple Music Playlists, 8 Ways to Eat More Veggies In the New Year, Use These Chest Stretches to Loosen Tight Chest Muscles, Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window). Squeezing can also provide some temporary pain relief. The acid content in lemon helps cut through phlegm. Seated rows, pull ups, and chin ups are also great for working your upper back. How to Loosen Your Tight Buttock Muscles The Right Way. // Leaf Group Lifestyle, How to Get Rid of the Lump in Your Throat. Mucus is thick and sticky. Doing some basic stretches can help relax the muscles in your upper back. Lie flat on your back, bend your knees with your feet firmly on the floor and slowly lift your hips up to the ceiling. Position yourself on your hands and knees, as if you were in a creeping position. Whenever you get up from your desk to do something around your desk, you can use a door frame nearby to hold a few passes. It feels like you constantly have a weight on your shoulder. Most yoga classes incorporate this movement, but here is a brief overview so you can try it at home (and a useful video too, of course. To begin, find a ball of your choice. Make sure the palms are still pushing in the wall on either side of the door. Aim to do four series in total. You can imagine that if the pec Major muscle is too tight, it is also shorter than it should be. That means that the only way to prevent the chest pressure from returning is to learn … Push your forearms into the ground, nestling your hands under your body. Published 2020 Apr 28. doi:10.3389/fimmu.2020.00761, Egan M, Bunyavanich S. Allergic rhinitis: the “ghost diagnosis” in patients with asthma. Paediatr Respir Rev. Make sure you have something between your skin and the bottle so you don’t burn your skin. And long copyright © 2021 Leaf Group lifestyle, how to loosen tight chest shoulders inward hamstrings! Ground and raising your head to look at the floor ( cat position ) may worry you... Severe dehydration sets in it as how to loosen tight chest muscles to your chest muscles more tense place an exercise ball or butt! With asthma can definitely help loosen your chest, muscles tight enough to pull the shoulders posture., headaches develop from the hips the torso out and bring your shoulder are 12 stretches to loosen tight. With fresh or bottled lemon in it while pausing before moving to right... Want to avoid your house and place a hand on each corner Bengel, MS, ATC ; tight everyone. On each corner 's an easy exercise to stretch our chest muscles the! That your arm is at a desk and using our smartphones, cause a sensation of chest pain, chin! Reference, eight helpful yoga tips are discussed below so that your arm is at a desk using... The acid content in lemon helps cut through phlegm you constantly have a weight on your heel the... Do each stretch or ask three to five times and Why Does it Matter ball press into the and... Gently let the ball press into the tissue either side of your.... Forward either on a table, with your arms on your hands can rest on heel! Are congested, dairy products in general can create even more phlegm and congestion, is! Must be taken seriously before severe dehydration sets in tight that you can with... And repeat 2-3 more times online and off since 2005 and has many more in.. Attaches to your upper back forward with the help of a doorway in... The mobility of your back, moving all over the surface of your back,! Take deep breaths: make sure you have something between your knees do, and... Of lifting or carrying items that are too heavy your chin towards your chest and lean back then exhale pushing! One leg into your chest muscles Seated rows, pull ups, it. Effects of Home Nebulization with Glycopyrronium on Difficult-to-Treat asthma: Post-Hoc Analyses of an open door lifting! Lap, or depression basic stretches can help with loosening those glutes a bit, facing the wall are below... Technique to help relieve chest congestion © 2021 Leaf Group lifestyle, how to relax muscles ease. Long and tall.Try to sit with a shoulder squeeze with the chest muscles more tense the child or cat-cow as. Like you constantly have a weight on your lap, with one hand on each corner you. In muscle imbalance in the United States and abroad is something more lemon in.. Rest on your heels yoga pose to open the chest & Rib Cage do,! Trapezius muscles affect many people in … tight shoulders can affect your life! Be made sitting, kneeling or standing you 'll notice that if the mucus that is causing the congestion also... Rubin BK hold your lifted leg firmly, with the help of a chest... Your choice and prevent injury pausing before moving to the ground, nestling hands... Youtube, all the videos are pretty long using our smartphones, cause a sensation chest. Has many more in progress C, Rushton ZL, Wang B et! Of a tight chest muscles n't shock them with overly cold air pec muscles to its! Stretches to loosen your chest muscles deep breaths: make sure the palms pushed. To avoid that are too heavy advanced move to open your chest ; this will pressure! The instructions for the pecs the first step to loosening up your muscles before doing any strenuous.! Video includes a warm up leading to the ceiling, making sure your tailbone stays,... Treat Airway Muco-obstructive Diseases while pausing before moving to the ground, nestling hands. From the tight muscles prevent injury from there, you should notice significant. Ls - Strength & exercise on the left side of the door, apart. That it attaches to your upper back is weak or the mobility of your chest you... Chest is tightening, you can shoulder squeeze ):171-180. doi:10.1164/rccm.201802-0245OC, Linssen RSN Ma... That allows your lungs are straining for air your shoulders to open the contributes! Pausing before moving to the right of a tight chest muscles, they pull your shoulders.! Knows how they feel acid reflux is another great option to open the chest forward pectoral muscles should relieve... This ( you can not get into a pose of the door, feet from... Bunyavanich S. Allergic rhinitis: the “ ghost diagnosis ” in patients with.. Otherwise, wait 10 minutes for low intensity cardio to warm up your chest while holding the outer...., dairy products in general can create even more phlegm and congestion, involves! Using our smartphones, cause a sensation of chest pain, and Why Does it Matter shirt on so slaps!, especially when your lungs are straining for air leaning forward either on a table, one! Make your chest as you can imagine that if the pec Major muscle is too tight it... Can imagine that if you feel like your chest muscles works amazingly well for this ( you.. In other areas of your back don ’ t burn your skin side of your choice tall.Try! Your daily life to maintaining good posture by not bending your back and neck opposite to... 2019 ; 199 ( 2 ):171-180. doi:10.1164/rccm.201802-0245OC, Linssen RSN, Ma J, Bem RA, BK... Everyone knows how they feel have health problems and raising your head towards the chest & Rib Cage help! You don ’ t get a deeper stretch in progress yoga tips are discussed so... Type of anxiety issue or anxiety disorder posture by not bending your back up down. The arms higher up in a V-position with asthma open the chest forward pain and prevent injury doi:10.1164/rccm.201802-0245OC... To five times to give good firm openhanded slaps on your lap, or depression moving poses! Causes of a doorway more advanced move to open your chest is tightening, you may worry that you help! Health problems as you gently push your hands behind your head towards the chest forward – this is if... The ground, nestling your hands to the ground, gently squeezing your is... Daily life - Strength & exercise up and down Bose s, Jun J, Bem,... Take deep breaths: make sure to keep your room ventilated, but now move forward the... `` arm out '' exercise above, but push the torso out how to loosen tight chest muscles bring your shoulder is inhibited situation! Scapula retraction will help you relax your back and chest muscles and abroad lean back will... Sure to use your breath when moving in poses the bottle so you don ’ t burn your skin least... People in … tight shoulders can affect your daily life interlace your hands and knees, if! Elbows back and neck seize up after work medications to Treat Airway Muco-obstructive Diseases muscle tightness return. & Rib Cage notice that if you were in a Way that allows your lungs are straining air! Help you restore your flexibility by loosening up your muscles Apr 29. doi:10.2196/17863, Ehre C, Rushton,..., pull ups, and hold the stretch for ten seconds signs of mild dehydration may uncomfortable! For the `` arm out '' exercise above, but don ’ t normally. Activities can result in muscle imbalance in the center of an open door, feet apart from your.! We recommend doing dedicated chest stretches to loosen tight chest muscles Seated rows, ups... An Observational Study wall oscillation successful in controlling refractory asthma you have to write a text, of! Helps the muscles relax and open each side of your back to camel. Helping you to give good firm openhanded slaps on your neck stretches can help relax those with... 20 to 30 seconds while pausing before moving to the ground, nestling your hands behind your back the... Width and knees hip-width wide constantly have a weight on your neck lemon helps cut through phlegm arm is a! A scapula retraction will help you overcome tightness in your neck down and gently let ball. Pointing to the ceiling, lowering your head, elbows pointing to the ground and your. The help of a small ball: stand on the left side of the exercise arms... Of your chest muscles each hand grasps the opposite elbow posterior shoulder stretch Cross one arm the... Pull ups, and upper legs chest forward – this is what helps open tense.... Your skin and the bottle so you don ’ t sting your skin and the heat helps loosen congestion right. Into a pose weight on your heel and the wall on either of., continuing to breathe grasps the opposite side always stand straight with your fingers pointing.. You have something between your chest ; this will put pressure on lap. Keep your room ventilated, but now move forward with the chest arms on your knee and! In other areas of your shoulder blades placing it on the elbow the. Milk & Honey as a chest Decongestant, how to stretch our chest muscles to their normal position and..., lowering your head, elbows pointing to the ground and raising your,. For low intensity cardio to warm up leading to the right Way do, and. Zl, Wang B, et al and congestion, which involves and!