Wall Chest Stretch Pec Contract-Relax (PNF)
Wall Chest Stretch Pec Contract-Relax (PNF)
This variation of a Wall Chest Stretch works to strengthen the chest muscles while they’re in a stretched position.
How To
Step 1
Start in a Wall Chest Stretch with your elbow at shoulder height.
Step 2
Press your forearm into the wall, as if you were going to push the arm forwards through the wall. You should feel some tension in your chest and the front of the shoulder as those muscles contract - but don’t let your chest or arm actually move. Hold this push for 10 seconds.
Step 3
Relax the arm, and if it feels good, sink a little deeper into the chest stretch. If you feel tingles in your fingers, you’ve pushed too far, come out of the stretch (and consider testing to see if you have any ulnar or median nerve tension).
Repeat for another 2-3 rounds total.
Modifications
Make it easier:
Keep the stretch small - instead of leaning forwards into your 100% intense stretch, start in a stretch that feels more comfortable, like 50% or 60% of a stretch, and strengthen that range of motion before trying to go deeper.
Make it harder:
Reach the non-wall arm backwards (palm facing out, arm at shoulder height) to add a chest stretch through the other shoulder as well.
Related Content
Flexopedia: Wall Chest Stretch
Flexopedia: Arm Across the Chest Stretch
Blog Post: Beginner-Friendly Shoulder Conditioning
Blog Post: Quick and Easy Shoulder Warm Up
