To perform the pectoral corner stretch, stand erect and about one long stride in front of -- and facing -- one of the room’s corners. Take a normal step toward the corner with one foot and raise both of your arms to your sides so your upper arms are parallel with the floor and your elbows are bent at right angles. Reach out and position one hand and forearm on each wall, then lean your entire body forward until you feel a stretch across your chest. Move your body away from the corner and reposition yourself, if necessary, until you feel a good stretch. Hold your position for 15 to 30 seconds, without bouncing. Perform three to five repetitions.
As the name indicates, the pectoral corner stretch does, indeed, stretch all of the pectoral muscles in your chest -- the pectoralis minor and both heads of the pectoralis major. Additionally, when you stretch your pecs, the upper back and neck muscles are forced to relax, due to an unconscious reflexive reaction called reciprocal inhibition. The stretch’s overall impact makes it an ideal activity to relieve neck and shoulder pain for sedentary, desk-bound workers.
The pectoral corner stretch can improve your chest’s flexibility and range of motion. This helps prevent muscle soreness after a workout -- which is when static stretches should be performed -- while the improved flexibility helps your performance in future workouts. Additionally, stretching may help reduce your risk of injury. Check with your doctor before beginning a new fitness routine, and back off of a stretch if it causes any pain.
If you don’t have a corner available -- perhaps each corner contains an exercise machine, or a weight rack, for example -- you have some alternatives. An open doorway may provide the same benefit, as long as it’s not too wide. The sides of a small alcove may work as well. Just make sure you can assume the proper position, with your upper arms horizontal and your forearms vertical. If the opening is too wide, stretch one arm at a time by placing your forearm against the frame, then turning your body in the opposite direction. You can also hit different areas on your pecs -- whether you’re using a corner or another area -- by raising and lowering your hands. After performing the standard pectoral stretch, raise your hands about 6 inches and repeat the activity. Resume the standard position, then lower your hands by 6 inches and perform the stretch again.
