Behind Head Chest Stretch
About This Exercise
An advanced, partner-assisted PNF (Proprioceptive Neuromuscular Facilitation) stretch for the chest and shoulder complex. It involves an isometric contraction followed by a passive stretch to increase flexibility in the anterior shoulder and pectoral muscles. Requires good baseline shoulder mobility and a communicative partner.
1Setup
1. Sit upright on the floor with your legs crossed or extended. 2. Interlace your fingers and place your hands behind your head, elbows pointing forward. 3. Have your partner kneel or sit directly behind you, prepared to support your elbows.
2Execution
1. From the setup position, gently push your elbows back as far as is comfortable. Your partner should place their hands on the front of your elbows for support. This is the starting stretch. 2. Initiate the PNF contract phase: Gently attempt to pull your elbows forward against your partner's resistance for 7-10 seconds. Keep your hands firmly behind your head. 3. Initiate the PNF relax phase: Completely relax your muscles and signal your partner. Your partner should then gently and slowly pull your elbows back, increasing the stretch only to the point of mild tension. Hold this passive stretch for 20-30 seconds. 4. Repeat for 2-3 cycles, communicating clearly with your partner throughout.
Pro Tips
- Keep your chest lifted and spine tall throughout the entire stretch.
- Your partner should apply pressure evenly to both elbows, pulling horizontally back, not down.
- Communicate clearly; use 'stop' or 'enough' to indicate your stretch limit.
- Focus on relaxing your chest and shoulder muscles during the stretching phase.