How to do chest-expanding exercises
Apr 21, 2023
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
In general, chest-expanding exercises can be performed through various methods such as clasping the hands behind the head with neck flexion and extension, drawing the shoulders and shoulder blades backward, or hugging the shoulders while rotating the torso. In addition to these methods, other techniques exist, such as neck flexion combined with shrugging and gently shaking both shoulders. It is important to note that chest-expanding exercises should be done in moderation, as excessive intensity or incorrect posture may lead to muscle strain.
Generally, chest-expanding exercises can be performed through various methods such as the "hands-behind-head neck flexion and extension," "chest expansion with shoulder blade retraction," and "arms-hugging-shoulders trunk rotation." Specific details are as follows:
1. Hands-Behind-Head Neck Flexion and Extension
Begin by looking straight ahead, bending your elbows, and placing your palms together at the back of your head. Press the back of your head to flex your neck forward until your chin touches your chest. Then, apply slight pressure with your hands against the resistance of your neck muscles, slowly lifting and extending your head backward.
2. Chest Expansion with Shoulder Blade Retraction
Look straight ahead, extend both arms, and open your chest backward horizontally. Stretch the chest cavity for 3 to 5 minutes each time to achieve effective chest expansion.
3. Arms-Hugging-Shoulders Trunk Rotation
Cross your hands tightly over opposite shoulders and rotate your torso side to side. This helps regulate the muscular balance around the shoulder blades and thoracic spine, helping correct minor misalignments in the thoracic vertebrae joints in a gentle, mindful way. Note that during rotation, try to keep your hips and lower back as still as possible.
In addition to the above, other methods exist, such as the "neck flexion with shrugging and shaking of the shoulders." It is important to note that chest-expansion exercises should be performed in moderation. Excessive intensity or incorrect posture may lead to muscle strain.
