The most common reason for a standing pec stretch is that when you sit for hours a day, for days, weeks, months and years, and you’re in a hunched, slouched posture, your shoulders start to roll forward.

In order to start to change your posture, you really need to start to focus on stretching some of these tight pectoral muscles. The best way to do this is really just using any wall.

What you want to do is that you want your arm slightly higher than horizontal, and then I’m going to rotate away. So again my pectoral muscle goes from essentially my chest and inserts into my shoulder to stretch that muscle. I need to separate the origin and insertion.

So I bring my arm back, keeping my shoulder back. My arm is higher than neutral and then I’m rotating my torso away from my shoulder and arm on the wall. You should definitely feel it pulling through your chest of pectoral muscles.

You’ll also most likely feel this in your biceps muscle, which is fine. But we really want to focus on our chest muscles.

You’re in the position with your arm above neutral on the wall next to you, and you’re going to rotate forward or away, and you hold that position for 20 or 30 seconds. Then you switch sides, and do the opposite side in the same way.

One thing to remember with this is that when you bring your arm back, and you are rotating your torso forward, you want to keep your shoulder back with that motion, so that it doesn’t come forwards.

You want to try to do each side minimum two times, better yet three times or three repetitions per side, holding each time for 20-30 seconds. Try to do the pectoral stretch on a daily basis. Any questions, please ask.