Pec work

[missdancerxx]

does any1 have some suggestions on good pec stretches. I have a ct who is a chiropracter and over uses his pecs and adductors any pearls or yummy stretches?

 

[noble8fold]

I always recommend doorway stretches. Put hands on sides of a doorway and fall through. Do it at least three times per set by placing hands at different height levels.

I tell all my clients that have tight pecs to do them at least three times per day. They are really easy to do, can be quite effective, feels great and only takes one whole minute out of their day.

 

[Kelvin]

pec work

Hey Jeff, thanks sounds like great stretches Any work that I can do on the table also

 

[Mysterio]

I do the doorway stretches with my forearms (vertical) beside the door not hands.

 

[castaspella0183]

I usually recommend holding the pec stretch in the doorway, one side at a time, for a minimum of two minutes, at least 3 times a week... my experience is that it works better than short stretches, even PNF types.

 

[raypay2003]

pecs

oohhh Im not understanding. you hold the stretch in the doorway. Im trying to visualize and its not computing lol or you fall thru the door?

 

[Tuddy]

http://www.exrx.net/Stretches/ChestGeneral/Doorway.html

 

[prbfc]

pec stretch

excellent thanks Now I understand. :grin:

 

[FancyPants!!!]

Oh cool! Thanks for sharing that link!

 

[kittyluvrs18]

A technique you can use on the client:

Client Suppine

After warming pec with effleurage, circular petrissage and cross fiber friction of muscle belly and all attachments, and including pec minor - gliding strokes and attachment frictioning......

Face the client, and with your outside hand firmly grasp the distal humerous (supporting the elbow) and with your inside hand, grasp the pec major with fingertips at clavicle and thumb (pointing to axilla) under the muscle tissue near humerous attachment.

With your outside hand, move the client's arm into horizontal adduction, while with your inside hand simultaneously finding a firmer grasp (starting as medially as possible) on pec tissues and allow them to melt in your hand. Then, slowly start to allow gravity to bring the client's arm (still supported with your outside hand) into horizontal abduction until you reach the end feel of range of motion. (For some this means their arm lowered all the way to the table, if they are close enough to the edge of the table some can go past the table.) As the pec muscle is stretching, you can unravel the pec muscle fibers by gently rolling it between thumb and fingers.

Do this several times, moving the grasp of your inside hand laterally each time. Move the grasp of your inside hand only AFTER you bring the arm into horizontal adduction again, when the pec muscle is slack. This should be done very slowly, and within the client's range of motion and comfort level. You can even teach them to perform this on themselves as self care. It does feel a little different with passive vs. active ROM, but still an effective self massage technique.

 

[esa8025]

When I offer the doorway stretch to my clients I have them do it a little differanty then that link, I'll explain:

Have them stand with their toe tips at the door threshhold, or slightly behind it.

Have them place their hands at chest level on either side of the doorway and lean in through the door, keeping their feet in place. Hold for a few seconds, up to 5 times.

Place hands at face level on either side of doorway, lean in. Same as above.

Place hands just above the crown of their head on either side of the doorway, lean in. Same as above.


Another one:
Place your arm along a wall, make contact from your shoulder to your fingertips, then slightly turn your torso away as far as you can comfortably.


Table stretch:
When the client is supine, have them scoot over to the edge of the table. Position yourself so your body is facing them but stopping them from going off the edge of the table. Have them hand their arm off edge of the table, stretch pecs and/or do some active/passing stretching from here, you'll get a better range of motion.

 

[misa]

I know this topic is a bit old, but...

A good stretch for at home is using an exercise (swiss) ball - position yourself on the ball so your back is on the ball, feet planted firmly, and knees bent at 90 degrees. Roll enough that your head is hanging off the back of the ball - allow your arms to fall to either side, and let them hang. This gently opens your chest up. Don't hang out too long though or you get a head rush - I like to do it before I do a doorway stretch.

Another one that is apparently good on the table, is have the client supine, roll up a towel and place it in between their shoulders and leave it (as long as they're comfortable) while doing ant. legs.

Again another gentle stretch, good before doing pec work - I haven't tried it, but it was recommended by my instructors for clients with tight pecs.

 

[dlyle76]

peck work

thats great, I will try that next sessison.