The Pecs
Active Pec Stretch
To perform this stretch, start on your hands and knees with the ball positioned just outside the right side of your body. Choose a ball that is about as high as your chest in this position. Place your right forearm fully on the center of the ball. Make sure your back is straight (Position 1).
Begin the stretch by dropping your chest towards the floor, extending your right pecs. Try to keep your shoulders level. Sink down to a point of comfortable stretch. At this point, press down into the ball with your right forearm, tensing your right pec. Breathe in as you press down. Continue pressing your forearm into the ball, breathing in, for 5-7 seconds. Breathe out, and try to actually pull your arm up off the ball by activating the muscles on the back of your shoulder. Do not move your torso.
You won’t be able to actually get your arm fully off the ball (if you can, you weren’t deep enough in the stretch at the beginning), and this isn’t the point. The idea is just to activate the muscles on the back of your shoulder, which will help stretch out your pecs. After 5-7 seconds of breathing out, pulling your arm up off of the ball, take a deep breath in, and as you breathe out, simply allow your body to drop down towards the floor, extedning your pecs.(Position 2). Drop as close to the floor as possible without any pain. When you reach a point of deep but comfortable stretch, simply remain still, breathing deeply into your diaphragm for 10-15. After 10-15 seconds, repeat the whole sequence, and then switch sides.
If you don't have access to a ball, simply perform the same motions standing up straight with your forearm anchored against a doorway.
The Neck
Active Neck Stretches
The neck needs to be stretched in three different positions to cover all of the neck muscles that tend to get tight. First we’ll stretch the muscles on the side of the neck, then the back of the neck, and finally the front of the neck.
Side of the Neck Stretch
To stretch the side of your neck, reach over your head with one arm and grasp your head directly from the side. Allow the weight of your arm to draw your head down towards your shoulder. Make this stretch active by first trying to raise your head back up, pressing against your hand for 7 seconds, and then actively trying to pull your head down towards your shoulder for 7 to 10 seconds, reaching down towards the ground with
the arm you have extended. Repeat this stretch two or three times on each side. |
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Back of the Neck Stretch
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To stretch the back of your neck, grasp the base of the skull at a 45 degree angle to your body. Let your head fall down on this angle, stretching the muscles up and down the spine in your upper back and neck. This stretch doesn’t involve contracting the extended muscles. Simply try to flex your neck for 5 to 10 seconds, assisting the pull of gravity on your head and arm in bringing your chin down towards you chest along the 45 degree angle you established. |
Front of the Neck Stretch (SCM stretch)
| The major muscle on the front of the neck that tends to get tight is the Sternoclidomastoid or SCM. To stretch the SCM, grasp your forehead and gently pull back at a 45 degree angle. This stretch really can’t be done actively, so just hold for 45 seconds to one minute, and then switch sides and repeat. This is a critical postural stretch, since a tight SCM pulls your head forward, leading to a slumped upper body posture. |
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That covers every major muscle group that tends to get tight on most people's bodies. Run through this whole program two or three times per week, and you'll be well on your way to superb flexibility.
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