Description
This is a stretching exercise where you lie on your back with your arms stretched straight, and a partner gently pushes your arms down to increase the stretch.
How to Do Assisted Straight Arms Lying Stretch
- 1Setup
Lie supine (on your back) on a flat surface, with your head resting comfortably and knees bent or legs extended, whichever is most comfortable for your lower back.
- 2Setup
Extend both arms straight out to your sides, roughly in line with your shoulders, with palms facing up towards the ceiling. Ensure your elbows remain fully extended.
- 3Setup
Have a partner position themselves behind your head, ready to gently hold your wrists or forearms.
- 4
As you exhale, your partner should gently and slowly push your arms further down towards the floor, deepening the stretch across your chest and front of your shoulders.
- 5
Hold the stretched position for the prescribed duration, focusing on deep, controlled breathing to relax into the stretch. Communicate with your partner to ensure the stretch remains comfortable and pain-free.
Tips
- Communicate clearly: Always maintain open communication with your partner, informing them of your pain threshold and when to ease off the stretch to prevent injury.
- Relax your body: Actively try to relax your chest and shoulder muscles during the stretch; tensing up will inhibit your ability to deepen the stretch effectively.
- Breathe deeply: Use your breath to facilitate the stretch; inhale fully and then exhale slowly as your partner deepens the stretch, helping your muscles to release tension.
Common Mistakes
- ×Pushing too aggressively: The partner pushing too hard or too fast can cause injury; the partner should apply gradual, gentle pressure, stopping immediately if pain is felt by the person stretching.
- ×Bending the elbows: Bending the elbows reduces the stretch on the chest and anterior deltoids; keep arms completely straight throughout the entire movement to maximize effectiveness.
- ×Shrugging shoulders: Shrugging the shoulders up towards the ears during the stretch can create tension in the neck and upper traps; actively depress your shoulders away from your ears to isolate the chest and anterior deltoids.
Variations
Assisted Pulling Backs Chest Stretch
Improve flexibility and relieve tension in your chest and upper back with the Assisted Pulling Backs Chest Stretch.
Assisted Standing Chest Stretch
An assisted standing chest stretch opens the chest, improving flexibility and posture. Use a stable object for support to deepen the stretch safely.
Assisted Seated Chest Stretch
Gently stretch your chest muscles with this assisted seated stretch. A partner helps deepen the stretch, improving flexibility and posture.
Assisted Pulling Arms in Prone Position Chest Stretch
Effectively stretch your chest muscles in a prone position. This gentle stretch helps improve pectoral flexibility and shoulder mobility.
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Kneeling Chest Stretch
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Assisted Seated Pectoralis Major Stretch With Stability Ball
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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