No pain the next day after chest training

When exercising muscles, most people will feel pain after exercising, because our muscles are stretched and naturally feel pain. If you want to get up without pain the next day after exercising, a good way is to relieve this phenomenon through stretching exercises, especially the chest muscles, which are very difficult to stretch. So how can you avoid pain the next day after exercising your chest muscles?

First, we need to understand the structure of the pectoral muscles. The pectoralis major muscle consists of two parts, starting from the middle of the sternum and connecting to the humerus. The humerus is where the pectoralis major muscle inserts into the upper arm. They extend from the top to the bottom of the collarbone and connect to the upper arm at the same point. The function of these muscles is to pull the arm in front of the body. You can try to open your arms and you will find that your chest muscles are also expanded. When your chest muscles engage, they also pull your arms in front of your body. At the same time, the pectoralis muscles also rotate the upper arm, which is why the shoulder rotates internally.

The second is the pectoralis minor muscle. Under normal circumstances, we often forget to stretch it, and neglecting the stretching of the pectoralis minor muscle will cause serious problems. The pectoralis minor originates from the 3rd, 4th, and 5th ribs and extends to the protrusion of the shoulder blade. When you tighten the pectoralis minor, there will be a pulling force that causes the scapula to tilt forward, and our shoulders will have a significant adduction. Therefore, tightening the pectoralis minor not only moves the shoulders forward, but also changes the position of the scapula.

Through the above introduction, you have a preliminary understanding of the function of the pectoral muscles. Now the editor will teach you how to stretch the pectoral muscles and restore the normal function of the corresponding parts.

The first movement is to rotate the scapula upward, the goal is to move the scapula in the opposite direction and stretch the tight muscles. The method is to use the front of the shoulder to support an object (it can be a door frame, squat rack, etc.). It doesn't matter what the object is.

The first step is to stabilize our shoulder joint, and the second is not to tighten the shoulder blades, but to close the shoulder blades as far back as possible. The third step is to lift your arms upward to upward rotate your shoulder blades. Hold for 30-45 seconds.

The second exercise stretches the pectoralis major. The first step is to use your shoulders to support the door frame or squat rack, raise your arms so that your upper arms are horizontal, then lean forward and fix your shoulders firmly on the object. This way you can experience a noticeable stretching sensation. To intensify the stretch in your pectoralis major, turn your head in the opposite direction and look down. Hold for 30-45 seconds.

When stretching the pectoralis major, the movements should not be too exaggerated. Many people only stretch the muscles near the upper arm and shoulder joint, as well as the joint capsule in front of the shoulder. In fact, this kind of action is not appropriate, especially for those who like throwing sports or have hidden problems in the shoulder joints, as it can easily cause problems. Finally, stretch the pectoralis major without straightening your arms, just bend them.