Table of Contents:
Physio Guided Posture Correction Stretches Routine for Beginners 15 mins
Video taken from the channel: Michelle Kenway
Chest Pain? Yoga Stretching Exercises For Costochondritis Fix!
Video taken from the channel: Annie Pilates Physical Therapist
10 Ways to Use a Towel to Help Stop Neck Pain-Stretches & Exercises
Video taken from the channel: Bob & Brad
PNF Stretching Technique For Chest and Shoulder
Video taken from the channel: OcraMed Health
Manual Pectoralis Minor Stretch
Video taken from the channel: Brent Brookbush
Chest Stretch for Tight or Sore Muscles: Pectoralis Major and Minor
Video taken from the channel: Bob & Brad
Physio Chest Stretches that Stop Rounded Shoulders
Video taken from the channel: Michelle Kenway
With both arms holding the towel behind your back, you should feel a stretch in the front of your chest. Relax and hold this position for 15-30 seconds. Remember to breathe slowly and let the chest muscles stretch gently. The closer you grip your hands on the towel the stronger the stretch will be.
Stand with good posture holding a towel behind your back. Lift the towel up behind, holding the ends with both hands. Use the towel to gently pull your shoulders into extension. You should feel a stretch in the front of your chest.
Squeeze the shoulder blades together to maximize the stretch. Hold this position for 15 to 30 seconds, and then relax.Gently pull on the towel, allowing your foot to slowly bend up toward your knee while keeping your knee straight. You should feel a slight stretching feeling in the back of your lower leg.
You may feel the stretch behind your heel or your knee, depending on where the muscle or tendon is particularly tight.You can use a bar or strap in place of a towel. During the stretch, open your chest and engage your core muscles.Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post.
Gently press the chest through the open space to feel the stretch. Moving the arm higher or lower will allow you to stretch various sections of the chest.fold a towel and hold it a little wider than shoulder width in front of your chest; the arms are stretched, bring tension on the towel; stand upright; Correct Execution. pull the towel ends apart with strength; at the same time, bend the arms and guide the towel to the target area: upper abs to lower chest.The bicep stretch is a great way to improve flexibility, range of motion, arm strength, and reduce your risk of injury. Performing this stretch targets the biceps brachii (biceps), but is also beneficial for opening the chest and shoulder muscles depending on the variation.
Use your right hand to grab your wrist or the towel behind your back, while relaxing your neck and tilting your head to the left for added intensity. Continue holding your wrist the towel behind you from both ends and use your left hand to pull your wrist or the towel up your back, keeping your right shoulder relaxed.Beginners may need to stay with this variation or grab a towel or stretch strap to do these next variations.
The second variation of the Half-Kneeling Hip Stretch will stretch your quad more as well; however, it requires more flexibility to be able to grab your back foot and pull it into your butt.Vajrasana pose is a simple sitting yoga pose.Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond. For this pose, you kneel and then sit.First, you need a towel and roll it. Sit on the floor, with your legs stretched out in front of you such that there is a distance of 8-10 inches between both feet.
Now, place the rolled towel.Lie on your back, holding a stability ball between your hands and knees. Keep the ball from touching your chest, forearms, or thighs.
Pressing lower back into the floor, lengthen left arm and right.Place your left hand against a chair or wall to help with balance. Stand on your left leg. Bend your right knee to bring the heel of your foot toward your buttocks.
Reach your right hand, a towe.Sit on the floor with your feet flat and knees bent. Place your palms on the floor behind you with your fingers pointing away from your body. Keeping your hands in place, slowly slide your butt.Just get a towel and roll it into a log.
Use a thread string or some tape to keep the towel in shape. Now, lay on a flat and hard surface and place the towel under yourself, just where the spine makes an arch. Once you get in this position, keep your feet shoulders’ width apart.
List of related literature:
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| from Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life |
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| from Clinical Massage in the Healthcare Setting E-Book |
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| from Methods of Group Exercise Instruction |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Physical Medicine and Rehabilitation E-Book |
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| from Grieve’s Modern Musculoskeletal Physiotherapy E-Book |
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| from Physiological Aspects of Sport Training and Performance |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
77 comments
Hello Ma’am! I have a question regarding Kegel Exercise that are there any bad effects if we do not perform the exercise in a proper posture?
Hi Dr, Is there a video clip for tightening of breast and flabby arms after losing weight? Perhaps,toning of muscles after breast cup size reduction from the weight loss.
Hi Michelle! What a gorgeous neck you have. Love watching your neck exercises. Watch from London UK.
Fantastic. I am learning so many useful treatment details from your videos. Thank you for doing these!
Thank you so much. You helped me to fix these rounded shoulders
You guys are amazing! Keep up the great work. And, YES indeed you two blokes are some of the most famous Physical Therapists on the internet:)
The top front of my shoulder doesn’t allow me to get a stretch on either of these two stretches.
Both my hands go numb in about 20 seconds.
I have a bad curve that goes to the right in my spine (sorry, I tried to spell it out…. Couldn’t… So I went with Curve) and this insanely tight muscle build up on the right side (have had two doctors say they’ve never seen some thing like this) along with very tight muscles around the neck with a bad loss of motion. Two herniated discs and one bulging disc. Oh, yeah… and I’m 30:( this has been an ongoing issue since I was about 13 or 14 that’s only getting worse. I tried to go to one physical therapist that said she had not delt with some thing like this before and turned me away. The next one I tried for a little less than 4 weeks before I realised things were getting much worse. I tried to nicely all about it and he got very offended that I even asked and all I could think was that “this guy is going to cripple me” I’ve been afraid to try any one new. Tried pain management but with the way things are and the doctors & pharmacists that do help are getting attacked as being evil so the rest of them are afraid to treat. So that’s not going any where. Next in going to try massage therapy if I can afford it. If that doesn’t work out, I don’t know. Your videos have been helpful and given a bit of relief and for that, I thank you!
I mainly feel the stretches in my arm and less so in my chest. Am i doing something wrong?
Great video. May I ask what is the door equipment that bag is hung on? Looks like pull ups and eye hooks all around for bands? Thanks again
The roller part I cannot do. This is when the pain is the worst.
I have had terrible posture for around 25 years and have been ignoring all my health problems ��♀️ but I’m addressing them now, which started with me quitting smoking a month ago, after 18 years. Better late than never, right?
My question is about the back. I know to fix posture it includes stretching the pecs and strengthening the upper back. But when I stretch my pecs by putting my arms high and low, it makes my lower back hurt, where it curves in because the higher back curves forward (profile, my back is an S shape). Do you have any stretches or exercises to address the curvature of the lower back? It really gets stiff and sore when I stretch the upper back
Hi doctor
Can u plz suggest treatment of postpartum carpal tunnel syndrome
Without any splint plz as mother has to carry baby.
Thank you
I heard you mention it should not be a sharp pain (the door stretch). What if it’s sharp pain?
make sure u have the door open lol. great video, simple and informative. thanks:)
Great video guys its helped me alot I get a numb hand when I ride my bike…
I think I’ve cramped my muscle. If I lift my right arm it gives sharp pain under shoulder. If I take deep breath or change posture or do sudden movements it’s the same. I was really worried if It’s something related to COVID or lungs buy pain goes away if I stay still. I hope it goes away soon
my muscle feels like its being massaged or milked if youre aware of that movement. It was a lot worse when my potassium was low, and an EKG confirmed its not my heart so is it pulled or just tight? its been feeling tight during the day and massaged at night.
tight pectoralis minor is a common cause of hand numbness when cycling/motorcycling
bicycling can make you walk like an ape so do this after your cycle.
Straight to the point with no extra crap. I subscribed 20 seconds into the video
These stretches feel great. Thank you. Also, I’ve noticed you say no deep wide leg squats for prolapse. My PT has me stretching in a wide deep squat several times a day to lengthen and stretch a muscle thats too tight which is pushing on my bladder. Do you think this might make my prolapse worse?
do you know the difference between sprained,broken, or dislocated pinkie toe…?
idk what I did to my toe, it is not that stolen but it hurts really bad and when I move it it feels like someone is pulling my tindens out. idk what to do and track just started.��
Guys, the pecs stretches are indeed helping my shoulder impingement problem. Quick question: is stretching the pec minor or major more important for alleviating impingement? Keep up great work!
Thanks for doing this, great revision for me as a pt student
Excellent! I’ve managed to loosen these up over the weeks, wow what a process. But the positioning details you mentioned are great…and you really feel a good tense stretch, I just did them with you. Thanks so much for making this video I was the one who asked you to. So.. thanks! much appreciated.
Pls make more gym related injury videos especially shoulder problems. Thanks
I have been using a foam roller to stretch my chest. You lie on your back with the roller supporting your head and upper back.
i love your yoga videos.great work.
New friend po.:)have a nice day!
Cant see anything that u r doing bcoz the writing under is covering what u r doing
Hi The writing blocks what u are doing so we really can’t see the movernment
What is the difference bet two stretches.Both appear identical.
If there is anyone. better at these videos I have yet to find it. I love how you spoke about the sequence of mobilisation. Have you addressed this further in any other video? Meyers and others usually advise to start out from the biggest trouble area
Hey Hands 36,
That rigging is actually a custom built steel frame. One of the trainers at this studio loves steel work and building equipment and did some work for the club. It is very handy and sturdy stuff.
Thanks for the question.
Hi Anne! I subscribed to your account! I hope that we can support each others site going forward! I watch your whole video and always give a THUMBS UP! This pilates is wonderful!
I have a LTN problem. What should I do..will the tingly and numbness every go away WITHOUT SURGERY?
I AM 31 MALE BODYBUILDER
Hey, great explanation. 54 looking like that, def going to follow your advices! Thank you
wenn I do this my fingers get numb, and wenn I am done they need a few minutes to get better. it this normal?
My massage therapist sent me this video and I am so thankful to have these techniques. Thank you so much! I’m really hoping this will help the tightness in my neck/shoulders, which often leads to migraines that are absolutely killer. Thank you!
Hi Annie, thank you so much for posting this! Will doing these stretches also help with acid reflux? I feel like some of these stretches might irrate my gerd but I am not certain. Would you recommending doing the long sitting hamstring stretch for someone with gerd/acid reflux? I ask only because I don’t want to put any pressure on my admonial area. I am not sure about the connection between costo and gerd but I feel like there is one. I have recently also purchased the backpod and have been using it for a few days. Is the backpod something you would recommend?
I have painful suboccipitals at the best of times. I got one of those memory foam pillows to alleviate neck pain it has the dip in the front to lay. Two nights I am in so much pain…. Thanks for these exercises x
Hi Michelle, These look great. I assume it’s fine to use a yoga strap I have or any type scarf, strap etc?Thanks!
i like to get someone who weighs about 130 lbs and have them walk on the sides of my neck
I tried this and I felt pain doing it.Can this damage your neck?
Great neck stretches. Puts a smile on Bob’s face. yeah, I agree, Driving we need support for our neck. Oh, I noticed my lap top is lower than it should be.:) There are a few new ones here I didn’t know Thank you!
you are awesome guys,can I do these if I have neck herniated disc in the c5_c6???thanks a lot
Do you have a video about how to know whether you have a tear vs. adhesions, etc.?
Thanks for your great videos
If you live in the northern hemisphere you have to do this backwards.
Love it….. I got pain every where.. thanks for the info.. I workout everyday but at night I hurt so bad..
hi dear annie!!! thank you for this!!! you stay safe, dear. sending lots of love and positivity. xx!
Great demonstration and knowledgeable stretching information
Believe me, that comes handy when you’re handing your kids their sipping cups or trying to console them with your favorite toys in the car within seconds. Hey I’m not quite fit but I contort my arms just to be able to reach the backseat for a crying toddler. I got used to it. Motivation to console.
Thank you Michelle. These are great. I feel that I need to ‘set’ my shoulders in the correct position before I start my day. Any tips for which exercises to be done daily for this, with limited time?
This is a great tool for any beginners and could try this as well to help ease chest tightness and pain brought about the inflammation of your costochondral junction and this other video from last year https://youtu.be/p7sdXwfaha0, Until next time Pilates and Yoga Lovers! leave a comment below for any future exercise videos or concerns, especially during this difficult times of social distancing.
Thank you so much!! You are a life saver �� Recently, I’ve been suffering from chest pain. I feel like it’s related to my endometriosis. As much as possible, I don’t want to take pain killers so I tried this and it gave me instant relief!
Thank you so much for this, I can feel a marked difference with the costochondritis.
I woke up with zero pain for the time in a while. Thank you.
This is an ingenious amazing relief! Thanks Annie you are wonderful
Hi Annie I have the same problem for 1 week..I used to do exercise aerobics and tummy…it exaggerates (mild pain in the middle of chest exactly) after my exercise otherwise I am fine can I do exercise daily..plus I will follow your yoga poses….
Thank you Annie!!! For the last month I have been following this video every day for my Costochondritis and it has been so helpful. With my physiotherapist’s office closing as part of the lockdown, I have been so grateful for your channel. You are helping give me a bit of peace of mind and comfort during these crazy times!
Quick question At 19:04 when you rise up from the horizontal plank, is that just like a little sit-up to fire up your core, or is there another purpose? Also, should we do this one or two times?
Thank you again!!
-Tess
Hi Annie. Thank you so much for posting this video. It has helped with the pain in my sternum (left side). I’ve only been doing this exercise for about 2 weeks and the pain now comes and goes. I hope the pain will eventually go away for good. Does costochondritis also feel like breast pain? The reason I ask is because I sometimes feel pain on the outer side of my left breast and sometimes deep underneath my left nipple. I don’t usually feel pain on all three locations (including my sternum) all at once. It’s usually just one location at a time. The breast pain usually comes on after lying in bed for a while, like when i wake up in the morning. Appreciate your input on this.
Hi Annie, must I do these exercises 7 days a week or is 4-5 ok? If 7 days will help more I will do it! Thank you.
Hello Annie, since suffering a minor attack in January I received 2 coronary stents and have been having chest pains from GERD and costochondritis since then. Most days I am in a lot of discomfort. Pain relievers and a proton pump inhibitor helps at times but provide only temporary relief. I must tell you your exercises are a God sent and is helping me. Can you tell me though if I will be cured from the chest wall pains doing these stretches daily?
Annie, if I do this regularly any idea when I might start to get some pain relief? I started yesterday and felt better except when I went to bed the pain was back bad again. Today I’m better. I just did your exercises for a second time. I had no idea Costochondritis could be do debilitating and painful. Thank you so much!
Could not see the stretch due to the obstruction of the writing on the screen
Thank you very much, i do the exercises at 5.27 and 7.00 and the next day i felt good, i tried many exercises but it didnt work, i did those exercises but pulled the towel really hard which made me feel much better
Hey Annie. Great video as always. I suffer with stiff chest muscles as well as intercostal muscle aches because of my poor posture, so this could be great for me. I need to get me a bolster. Sorry I haven’t been around so often, but I’m snowed under with commissions at the moment. I assure you I always watch and will be using some of your videos a lot in the future. I hope this finds you well ������
You and Athean x are the only ones showing these stretches and they are excellent
This video is chock full of goodness ��. Love the idea of the rolled towel inside the pillow case. Thx
It amazes me all the things yoga can fix. I signed up a few weeks go and did a basic course so far. Since they all closed now I will watch your videos even more.
This stretching video was weak for my age. Thank you anyways for this.
Love these; thanks for another excellent stretch video! You are both awesome!
for long I was looking for a way I can replicate the traction at home with towel. one of ur exercises mentioned reproduces the same effect. Its quite helpful. Thanks for the video.
Ahhh so that’s what I’ve been doing wrong! Popping the shoulder forward
That was fantastic. Thank you, Michelle. #ILoveMichelleKenway
How often should beginners do this? Is 3 times a week a good start?
Hi Michelle this is great and reckon I can give these a go over the next few days. Many thanks.