Wall Chest Stretch

Wall Chest Stretch is a simple and effective stretching exercise to release tension in the **chest muscles** and shoulders. This is an excellent exercise to improve flexibility and counteract bad posture, especially after long periods of sitting in front of a computer.

Correct execution

To perform the Wall Chest Stretch correctly, follow these steps:

1. Stand with the side of your body close to a wall and place your hand flat against the wall, with your arm straight out.
2. Gently rotate your upper body away from the wall until you feel a stretch in your chest muscles.
3. Hold this position for 20-30 seconds, making sure you breathe deeply and calmly.
4. Repeat on the opposite side.

Common mistakes

To maximize the effect of the stretch, avoid the following mistakes:

• **Overrotation:** Avoid over-rotation as this can cause shoulder discomfort.
• **Raising the shoulders:** Make sure the shoulders are kept relaxed and neutral during the stretch.
• **Wrong placement of the hand:** The hand should be placed at shoulder height, neither too high nor too low.

Video Demonstrations

Here are two videos showing the Wall Chest Stretch performed by women, focusing on proper technique and variations:

Modifications and variants

If you want to adapt this exercise to your level, try the following:

• **Easier variant:** If you are a beginner, you can stand closer to the wall for a gentler stretch.
• **Advanced Variation:** Try adjusting the height of your arm on the wall to hit different parts of your chest muscles.

Number of repetitions and sets

Hold each stretch for **20-30 seconds** on each side, and repeat the exercise **2-3 times**. This exercise is ideal to include as part of a warm-up or cool-down routine.

Breathing technique

During the stretch, it is important to breathe deeply to help the body relax. **Breathe in deeply** when you begin the stretch, and **breathe out slowly** as you hold the stretch. This will also help loosen up tense muscles.