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Chest Stretch

There are two goals for the Chest Stretch. One is to stretch the chest muscles (pectoralis or pecs) that frequently tighten and constrict when you hunch over a desk or keyboard for long periods. Another is to strengthen some of the muscles in your upper back and neck that help your body retain its neutral position (i.e., a position in which your weight is evenly distributed and supported by the appropriate muscle groups).

Chest Stretch Animated GIF ©2008 by ErgoTrading.Net, all rights reserved

Performing the Chest Stretch

  1. Bend your arms at the elbows.
  2. Raise your arms so that your elbows are even with your shoulders; point your fingers towards the ceiling, and your thumbs point towards your neck.
  3. Look forward and tuck in your chin.
  4. Slowly squeeze your shoulder blades together.
  5. Hold the stretch for 5-10 seconds; then slowly relax.
  6. Repeat 3 more times.

Alternate ways to perform the chest stretch:

  1. If you cannot easily raise your arms to a point even with your shoulders:
  2. Raise them halfway, or as high as you can.
  3. Slowly pull your shoulder blades together from that position.
  4. Hold the stretch for 5-10 seconds.
  5. Repeat 3 more times.

Or, stretch one arm at a time:

  1. Hold your arm straight out at shoulder level, or as high as you can raise them.
  2. While facing forward and without bending your elbow, reach backward as far as you can without turning your body.
  3. Hold the stretch for 5-10 seconds.
  4. Slowly return your arm to your side.
  5. Rest.
  6. Repeat 3 more times.

If you feel any discomfort or pain while performing the chest stretch, STOP immediately and consult your health care provider.