As a yoga instructor and a yoga sports coach, I've had the opportunity to work with many people that span a broad spectrum, from athletes to individuals in the office looking to improve their performance and stay pain-free. Some successful poses we've performed on have increased core strength, improved hip mobility, and increased lung capacity; however, two areas in a person's body always need constant attention: the shoulders and the pectoralis muscles.
No matter what you're doing in life, everyone needs to have stable and robust rotator cuff muscles for their performance. Additionally, it is vital for the serratus anterior, rhomboids, and trapezius muscles to be strong and durable for better posture. At times, though, the stability and flexibility of the pectoralis muscles can be overlooked for overall shoulder girdle health.
When people have shortened, tight chest muscles, some of the issues are poorly rounded shoulders, glenohumeral joint dysfunction, numerous breathing dysfunctions, and even Thoracic Outlet Syndrome. Tight pectoralis muscles cause kinetic chain dysfunctions such as gait dysfunction and inhibited mobility in the shoulders.
To combat these issues, I have created a sequence to lengthen the pectoral muscles specifically. It will also help to stabilize the shoulder girdle, increase spinal extension, and strengthen deep spinal muscles.
MOUNTAIN AT THE WALL:
Begin with your back to the wall and a block between the feet. Press the thigh–bones back. Tuck the pelvis and press the ribs back towards the wall. Externally rotate the shoulders and press the arms into the wall at a 45-degree angle. Then turn the palms forward and push them both into the wall. Depress the shoulders down the back and squeeze the shoulder blades together. Level the chin to the ground and press the head back. Press into the wall as if you are the only one who can hold it up.
Stay in the pose for seven to ten breaths and release.
The wall is a great prop that gives an honest assessment of proper posture and shoulder alignment.
EAGLE ARM STRETCH:
Abduct the arms out laterally. Bring the arms toward each other while taking the right arm over the left arm. Bend at the left elbow and point the left fingers toward the ceiling. Adduct the right arm towards the left arm and bring the palms of the hands together. Depress the shoulders and elevate the arms above the head. Continue to press the ribs towards the back and posteriorly rotate the pelvis.
Hold the pose for 7 to 10 breaths and then release. Change sides.
OPEN-HEARTED PECTORALIS STRETCH:
Place the hands at the lower back and interlace the fingers. Externally rotate the shoulder back and down and squeeze the shoulder blades. Posteriorly rotate the pelvis, lift the sternum, and press the ribs back. Extend the arms, so you reach the knuckles toward the ground and roll the triceps towards each other.
Hold for 7 to 10 breaths and release the pose.
PECTORAL STRETCH AT THE WALL:
Stand with the left side of your body to the wall. Extend the left arm behind you and place the palm of the left hand on the wall. Extend the spine, rotate the right arm and shoulder internally, and put the right arm behind the back. Press the left hand into the wall and lift the chest. On an exhalation, slightly turn the torso and head to the right.
Hold the pose for seven to ten breaths and then release. Change sides.
