Stretching the Chest Using a Pole

The muscles in your chest are often tighter than the muscles in your back and will therefore benefit from stretching exercises. According to the American Council on Exercise, the pectoral muscles in your chest can tighten when you work at a desk with your hands in front of you, which places your pecs in a shortened position. You can improve your upper body flexibility and enhance your posture by using a pole to stretch your chest.

  1. Bent Arm

    • One way to stretch your chest is in a bent-arm position. Stand with your right side next to the pole with your feet approximately 12 inches away from the base. Bend your right arm and place your right elbow, forearm and hand on the pole. Your elbow should be at shoulder height. Gently turn your torso to the left until you feel the stretch in the right side of your chest. Place your left hand on the pole and repeat the stretch on your left side.

    Straight Arm

    • You can also stretch your chest with your arm straight. Stand with your right side next to the pole with your feet one arm's length from the base. Extend your right arm and grasp the pole with your hand slightly higher than your shoulder. Slowly turn your torso to the left until you feel the chest stretch. Repeat the stretch on your left side.

    Angles

    • If you do not feel the stretch in your chest, or want to change the focus of the stretch, vary your hand and elbow positions. Instead of aligning your elbow with your shoulder, place it slightly higher or lower until you feel the slight tension in your chest. Use the same technique with the straight arm stretch and place your hand at, or below, shoulder height to change the focus on your pecs.

    Tips

    • As you sink into your chest stretches, exhale deeply, then maintain a normal breathing pattern as you sustain the stretch. Move slowly and gently, and avoid bouncing while you're holding the stretch. If you experience extreme discomfort, release the stretch immediately. Aim to maintain each stretch for 15 to 30 seconds and repeat the stretch two to four times. Perform the chest stretches after you are warm, such as after strength training or a walk, run, cycle, swim or other cardiovascular exercise. Stretch your chest three days a week to feel the flexibility benefits.