Hey everyone, thanks for tuning in and welcome
back to another Saturday Morning Stretch. Before we start, just a quick reminder that
if you like what you see and are interested in learning how to effectively stretch your
muscles, be sure to subscribe to our channel and hit the notification bell so you don’t
miss out on any of the stretching videos! Also, if you have any questions ask them down
in the comments section and we’ll either respond to you directly in the comments section
or answer your questions during our weekly Sunday Q&A. Alright, time to demonstrate the
stretch! The stretch we will be demonstrating for you
today will be the Myofascial Stretch for the Superficial Fibers of the Pectoralis Major.
Start by laying in a prone position, on your stomach. Place the arm of the side that is
being stretched out to the side and the palm of the hand of the opposite arm on the floor.
With the arm that is extended outward, press the shoulder down into the ground so that
it is pinned against the floor. With the same arm, maximally extend your elbow and wrist,
and go into maximal external rotation of the shoulder. Contralaterally rotate your head
toward the side of the palm that is on the floor and press the crown of your head away
from your body to achieve axial extension. Raise the extended arm up above the glenohumeral
angle and press your palm out away from your body. Bring your pelvis into retroversion
by tucking your pelvis underneath you. Go into abduction of the thighs, by spreading
your legs, to lower the pubic symphysis. Flex your knees, dorsiflex your ankles by pointing
your toes toward the ground, and evert your feet. Lastly, press your palm down into the
ground, rotating your upper torso, until you feel a stretch in the Pectoralis Major. Once
you are in this final position, hold it for thirty seconds to one minute, without losing
any of the abovementioned components, before switching sides. If the stretch begins to
feel easy, you’ve most likely lost one or more of the components of the stretch. When
you first perform this stretch, do it in front of a mirror or film yourself performing the
stretch so you can watch yourself back and make any corrections, if needed. Perform three
sets of the stretch on each side. That’s it for today’s video. Thanks for
tuning in. If you liked what you saw be sure to hit that like button, subscribe to our
channel, and hit the notification bell so you don’t miss out on any of the stretching
videos. And if you have any questions, ask them down in the comments section and we’ll
either respond to you directly in the comments section or answer your questions during our
weekly Sunday Q&A. Keep fit, have fun, and we’ll see you again next week!