Wall Chest Stretch | Self-stretch in 3D
Wall Chest Stretch: standing (wall), chest and front of the shoulder. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Standing (wall) · Chest and front of the shoulder
A self-stretch for the chest and front of the shoulder. Support your body and stay within a comfortable range.
Starting position
Stand side-on to a wall, bend the elbow nearer the wall at shoulder height and place the forearm on the wall.
Movement phases
1. Place the forearm on the wall
Keep the elbow at shoulder height, with the hand higher than the elbow.
2. Turn the chest away
Keeping your feet where they are, slowly turn your chest away from the wall.
3. Hold the stretch
Stop where you feel a stretch from the chest to the front of the shoulder.
4. Return
Turn your chest back to face forwards.
What to check yourself
Check that there is no pain or numbness at the front of the shoulder and that you are not twisting at the waist.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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