Many yoga stretches can help open and expand your chest and arm muscles. I am sharing my favorite basic yoga poses for these areas.
Find a comfortable place to do the following stretches. Anytime you stretch, be sure to have an area that is warm and comfortable, so you do not struggle to stay in the poses.
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Start on your back with your knees bent and your feet on the floor. Lift your arms overhead into cactus arms. If you have trouble resting your arms overhead, try supporting them with yoga props. My recommendation is to use yoga bricks or bolsters. If you don’t have yoga props, then use pillows. Put them under the arms, so you don’t struggle to hold the position.
Next, try a twist. Move your knees to one side into a twist. Keep your arms in cactus. Stay in the pose for 30 seconds or more. Switch sides and don’t forget to focus on your breath. Take long slow deep breaths.
Reclined side stretch
Start on your back with your knees bent and your feet on the floor. Lift your arms overhead. Place your right hand on the left wrist, and pull the arm and wrist to the right side. Hold the stretch for 30 seconds and then repeat the stretch on the other side.
For those of you that cannot touch the floor with your arms, do lifting the arms closer to the ceiling. You will get the same stretch.
Childs Pose with extended arms
Begin on all fours. Press your hips back to your heels into Childs Pose. Extend your right arm out to the side on the floor with your palm facing down. Bring your left hand in, close to you. Press the left hand into the floor. Move into a left twist, head included. You can adjust the right arm so that it’s higher and repeat the stretch a second time. You should feel this stretch in the chest and the arm. Again, hold the stretch for 30 seconds, and repeat it on the other side.
It is surprising how effective and good these stretches will feel. These basic poses can really help your body.