Tight Chest Muscles? 5 Exercises to Loosen Your Pecs & Improve Posture

[@palimo3653]

Im 45 and had a bulging disk in my neck, impingement and bicep tendonitus the past few years from decades of bad posture and not having balanced workouts at the gym. All you young guys watching this please, please do all these "boring" exercises and stretches now to avoid numerous physical therapy sessions later.

[@PrecisionMovementCoach]

Thanks for sharing your story and keep us posted on your progress :)

[@rgfxnet]

I can feel it coming, thanks for the warning. On it!

[@palimo3653]

@@rgfxnet 👍🏿

[@edwigcarol4888]

Sigh .. i am a bit older and course against myself "how could i have been soo stupid? Lower trap injured i presume through a mistake today. . Ok this movement was tricky nasty but I must have considered it before moving "Think before you move ! Have you realized your age ? So angry against myself once again selfmade rehab. I am getting injury after injury paying for years of neglect.. I work on a lot of PM videos but this is seemingly not enough.. i need years to build a healthy stronger body .. Gardening must wait again..

[@LMAODOODZ]

I'm 40 and totally get it. I started out ego lifting, not stretching, years of my youth spent sitting with round shoulders playing video games, etc. I bought a back corrector which are pretty much scams noticed booked a PT session for legs and he noticed I had poor mobility in my legs and hips which now I do proper stretching and exercises to fix that and noticed the difference. Now I have to fix my posture so here I am.

[@meonyoutubenow]

Unlike channels like AthleanX and ERehab this channel provides high quality scientifically sound protocols.

[@PrecisionMovementCoach]

Really appreciate that!

[@willemgijs3803]

To be fair, AthleanX is quite good aswel. For sure his exercises won't hurt you.

[@padraiga814]

Athlean x is solid

[@meonyoutubenow]

@@padraiga814 It certainly is not.

[@artwithmycoffee]

Thank you for this video. It will be a great addition to your other shoulder videos. My shoulders are still slowly improving by consistently using your movements. As always, you explain it all so we can understand and do it correctly.

[@PrecisionMovementCoach]

Thanks for following along :)

[@drunkenwannabee2155]

Thanks!

[@PrecisionMovementCoach]

Thanks to you!

[@barbvolpe4607]

Bravo!!! you covered all the bases: posture, proper sitting, and the interdependence of all the different muscles for the shoulder and stretching and strengthening. Most excellent!!!

[@PrecisionMovementCoach]

Much appreciated! Thanks for stopping by to comment and let us know if you have any more questions :) - Coach Joshua, Team PM

[@jessicakow7931]

Thank you for all your great advice. It works. I hope you can show some for tight neck muscles or thoracic outlet problems.🎉

[@PrecisionMovementCoach]

Here you go: kzbin.infowfE0vTaOMT8?si=tTZFn0_P6Nfz_lpW :)

[@Jake1122-z9q]

I have tried these and it really helps a lot on my tight chest everytime! Thanks a lot.

[@PrecisionMovementCoach]

Awesome! Thanks for sharing :)

[@silentsabbath]

amazing. doing these exercises also helped my pelvic tilt & SIJ pain. the body is infinitely connected. thank you.

[@PrecisionMovementCoach]

Wonderful! Thanks for trying it out and letting us know. We love Kinesiology too :) - Coach Joshua, Team PM

[@heidiconklin5328]

I have been following these exercises for about a wk and am definitely noticing improvement. Thanks! I really appreciate the explanations-trying to deep breathe and improve my sitting posture as well

[@PrecisionMovementCoach]

Great to hear! Thanks for taking the time to try it out and comment. Your discipline will pay off! Keep us posted on your progress :) - Coach Joshua, Team PM

[@sharonyoung8743]

I am so happy to have found your channel. I have been sitting a lot for the last 5 years in a job and my body has been in pain. I've spent lots of money on physiotherapy, massage, personal trainers etc etc and just a few weeks of following your videos and my hips are pretty much pain free and feel stronger. But which shoulder videos would be the best to help me sort/ease my sore neck/tight shoulder and inability to raise my right arm all the way up due to using a mouse at a desk all day?! Not sure which one to start with. Thank you for all your valiable advice!

[@PrecisionMovementCoach]

We are so happy that you found us and are here if you ever need advice or assistance. Check these videos out next and let us know how they go: kzbin.info/aero/PLoMJ2ciqfFnQ9g3JO3LO6nXpilLzY_YD4 - Coach Joshua, Team PM

[@jaimeedean-murphy4665]

I needed this reminder too! 12 hour days at the computer and swimming laps are magnifying issues. Thanks!!!

[@PrecisionMovementCoach]

Happy to help!

[@shantitanna8033]

Excellent video , this is what I need . I have restricted ROM following Bil Total Shoulder Replcement 5 yrs ago for bilateral rotator cuff tear . Many physical therapy did not help. I am going to try theses exercises hoping for some improvement.

[@PrecisionMovementCoach]

Happy to help! We want you to move pain-free again. The Shoulder Pain Solution program can help you get there faster: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@sashazhereb3583]

This helped so much, I just have the worst pain in the major

[@PrecisionMovementCoach]

Nice work!

[@fsxaviator]

This is an absolute gold mine of good info. Thank you 🙏❤️

[@PrecisionMovementCoach]

You are welcome and thanks for the comment :)

[@BlakeEvans-tt6be]

Very informative. Thank you very much

[@PrecisionMovementCoach]

Glad it was helpful!

[@FactsOverFriends]

After doing this I felt like I could stand up straighter. I am a new mom and I'm constantly hunched over my baby... thank you so much 🙏🩵 my only question is if the last one can be done with just body weight? Thanks so much for sharing this!!

[@PrecisionMovementCoach]

Hi, and thanks so much for commenting! We appreciate you stopping by to watch and share your story. Being a new parent is physically demanding. Much of our content can be done regularly as preventative maintenance to support your efforts. The exercises can be done at any time of day and with just body weight. Here is another set of exercises that can help you out: kzbin.info/www/bejne/jZbWl416r7V3bqs In the coming years, your baby will grow, start moving more, and pose increasingly difficult physical challenges (i.e. car seat temper tantrum). Transfers between changing tables, cribs, high chairs, etc., can take a toll on your hands, wrists, and forearms. Eric has three young kids, and I have a toddler. We're no strangers to dealing with these issues and are here to ensure you have the physical tools to care for your family. Keep us posted on your progress, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@FactsOverFriends]

@@PrecisionMovementCoach Wow, thanks so much for the thoughtful reply!

[@daniellaidlaw2908]

Would be great if you could do more on biceps tendonitis I have watched your previous video on it and have to say the exercises didn't actually help whereas a lot of the other videos I've followed for other areas of pain have worked great, one issue I have is that my left pec minor is extremely tight however when I stretch it, it causes extreme pain in my long head biceps tendon on the front of my shoulder and on the peak of my biceps near the crease of my elbow but don't have the same issue when stretching the right side I get a nice deep stretch through the pec. Any advice would be greatly appreciated oh and I also have your shoulder pain solution program and again can't do the stretches for pec for reasons stated above but do roll the pec out with the lacrosse ball but only gives me term relief on the tendon.

[@PrecisionMovementCoach]

We've got your covered! Check out the first two videos here: www.youtube.com/@PrecisionMovementCoach/search?query=biceps Let us know how it goes :) - Coach Joshua, Team PM

[@exothermic8525]

I have a similar issue. Biceps tendon pain in the anterior shoulder. Nothing helps. I've tried so many things, but a big problem is how easy it is to aggravate the area. Very difficult to stretch any of the tight muscles like the pec and lat.

[@PrecisionMovementCoach]

@@exothermic8525 We would love to help you get to the bottom of that. Start here: kzbin.info/www/bejne/l56TXmmIYsiYe9U - Coach Joshua, Team PM

[@alishaer2756]

The best in the business!

[@PrecisionMovementCoach]

Much appreciated :)

[@rupalitiwari446]

Incredible stretches

[@PrecisionMovementCoach]

:)

[@ericaparb]

Instant subscribe, wow! I wonder if the routine would benefit as part of a warmup before my Pull day? Either way, I’m going to do this to loosen my very tight chest. TY!

[@PrecisionMovementCoach]

This routine is definitely useful to loosen the chest before pull day, allowing the back muscles to better contract. Another idea that might help but upset many - a looser shirt ;-)

[@ericaparb]

@@PrecisionMovementCoach I’m not exactly sure what you are implying with the looser shirt comment but it feels like a jab. I’m sorry if I’ve offended you but thanks for answering my question I guess.

[@PrecisionMovementCoach]

No jab at all - just a joke. your avatar grabbed my attention. Apologies, I am but a simple man.

[@Forky1993NA]

you re the best on yt

[@PrecisionMovementCoach]

Wow, thanks!

[@Forky1993NA]

​@@PrecisionMovementCoach Slumpy serratus activatot very hard to see on the platform. I usually see only push up pllus, dips plus and uppercuts

[@PrecisionMovementCoach]

What do you mean by the platform? - Coach Joshua, Team PM

[@Forky1993NA]

​@@PrecisionMovementCoach I call YT, X, FB, IG "platforms"

[@PrecisionMovementCoach]

Gotcha. Why is it difficult to see the Slumpy serratus activator and why do you refer to those other exercises? Talk to you soon :) - Coach Joshua, Team PM

[@DoozyyTV]

In another video you do this Slumpy Serratus Activator with your palms outward, which is better palms outward or inward?

[@PrecisionMovementCoach]

Both are good to try :)

[@14TEEKEY]

i have a very tight left pec, gonna try this and thank you.

[@PrecisionMovementCoach]

Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@pedronicholas3448]

Thank you very much its soo helpfull.. but the exercesise prone ROWtation i can do with dumbells?

[@PrecisionMovementCoach]

Thanks for trying it out. Adding dumbbells will not enhance your efforts. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@iamcharliecooper]

This is good stuff, thank you 👍

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@LMAODOODZ]

Question for the gentleman who runs this channel. How long on average does it take to finally fix your posture? Im doing face pulls after every work out but my shoulders are still rounded and my neck arches forward like a brontosaurus.

[@PrecisionMovementCoach]

Hi, and thanks for asking. It's hard to say, as everyone is different. Check out this video next: kzbin.info/www/bejne/lV6uf4JpfKpjopY Do one set of each exercise 3+ times daily and monitor your posture the rest of the time. You will notice changes after 4 - 6 weeks. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@zokizuan]

Thank you ❤

[@PrecisionMovementCoach]

You're welcome 😊

[@franciscrisp6245]

Great exercises and stretches. Coach I noticed you mentioned the light weight (blue band) several times doing the subscap stretch. What “strength” or rating are you using?

[@PrecisionMovementCoach]

Glad that you enjoy the exercises. It is level "easy". Should give you enough resistance to know that it is there but not overpower the movement. - Coach Joshua, Team PM

[@neilbeech4093]

Thanks 👍

[@PrecisionMovementCoach]

Anytime!

[@henaljaveri7376]

How do I fix the resistance band 2 feet above the ground for the subscap exercise?​@@PrecisionMovementCoach

[@SouradeepSD]

Hi Team PM, I have been trying these exercises and the help a lot. For the last exercise, subscap circles, there is a cue to touch the shoulder gridle to the ground, but I cant seem to bring it to touch the floor no matter how hard I try. Is there anything I could do to increase the mobility?

[@PrecisionMovementCoach]

Thanks for sharing! It's okay if you can't touch the floor as long as you are trying. How are you now? - Coach Joshua, Team PM

[@skerplatd]

I don't have shoulder pain, but my left sternoclavicular joint is very arthritic and swollen - to my left side pecs are tight and sore. Can I do these exercises without aggravating my SC joint further?

[@PrecisionMovementCoach]

It is worth a try for sure. Stop doing anything that causes pain or that you cannot modify in order to do it pain-free. Let us know how it goes :) - Coach Joshua, Team PM

[@SimonOShahan]

Very helpful

[@PrecisionMovementCoach]

:)

[@hehcubed]

Which program on the ROM Coach app would be best for this?

[@PrecisionMovementCoach]

Upper Body Posture I and II :) Try them out and let us know how it goes! - Coach Joshua, Team PM

[@reallyrell8892]

Bro, my damn chest insertion pain is gone within in 5 minutes!!!! This was worth money!!!

[@PrecisionMovementCoach]

Wow! Thanks for trying it out and sharing your results :) - Coach Joshua, Team PM

[@thebeachoflife]

Can you do a video on stuck scapula ?

[@PrecisionMovementCoach]

Hi! We have many videos on healthy scapular movement and how to achieve it. Start here: www.youtube.com/@PrecisionMovementCoach/search?query=scapular - Coach Joshua, Team PM

[@sweetlittlepeach]

What If I’m already in an anterior pelvic tilt all day long? I can’t sit properly. My body hurts to hold myself up! I am hypermobile. I can’t open my pecs and I have two really bad winged scapulas. And my rotator cuff hurts to and my SI and hips as glutes. I’ve been working on diaphragm breathing! Super hard!!

[@PrecisionMovementCoach]

Thanks for asking. These exericses will help despite your pelvic tilt. Try them out and let us know how it goes :) - Coach Joshua, Team PM

[@exothermic8525]

Can you (or anyone who sees this and has the knowledge) please explain more about the serratus activation drill? I'm not sure what I should be feeling. When I depress my scaps and then bring my arms back into extension should it be a max effort movement? or do I need to put more focus into easing into the movement and carefully performing it with just enough tension while also not allowing my shoulders to round forward?

[@PrecisionMovementCoach]

Please put more focus into easing into the movement and carefully performing it with just enough tension while also not allowing your shoulders to round forward :) Keep us posted on your progress! - Coach Joshua, Team PM

[@suevoight7872]

When I did the serratus activator, I had sever tingling all the way down to my fingers. I've been trying to find how what position causes the tingling which started a few weeks ago and now I've narrowed it down, but what is going on that I have the tingling?

[@PrecisionMovementCoach]

Hmmm...it sounds like nerve irritation. Can you back off on that exercise to reduce the tingling? Our posture exercises will be helpful. Just search the channel for ideas :) - Coach Joshua, Team PM

[@xTeleXx9]

Do you think a water jug(like a 1/3 filled to start) would substitute the band for working for the subscapularis

[@PrecisionMovementCoach]

It’s ok but won’t train the subscap through its full ROM like the band will.

[@xTeleXx9]

@@PrecisionMovementCoach okay! thank you ! I’ll use the jug until I can get the band.

[@greyishdun]

OMG, during slumpy serratus activation I have so much cramps.

[@PrecisionMovementCoach]

That is normal especially if it's the first time that you tried it out. Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@crossfithanna]

If I allready have impingement is it still to do this sequence?

[@PrecisionMovementCoach]

Great question! These exercises are safe as long as they do not cause pain. Modify them if necessary to avoid pain. Modifications include moving slower and smaller. Let us know if you ever need more advice :) - Coach Joshua, Team PM

[@erica5009]

Hi there I was wondering what roller you use that green one, My sister has a three set yoga wheel thing where it's a tiny medium and large that fit into each other, would something like that work too or would I have to go get something like that you got here?

[@PrecisionMovementCoach]

All rollers are essentially the same. The set your sister has is sufficient :) - Coach Joshua, Team PM

[@MamaT18]

What size roller?

[@PrecisionMovementCoach]

Whatever size is most comfortable for you :) - Coach Joshua, Team PM

[@hehcubed]

are tight pecs covered under the shoulder pain solution program?

[@PrecisionMovementCoach]

Most definitely - such a common problem.

[@kaitlynb9764]

Is it normal the morning after doing these that my chest hurts even more? My chest muscles are just so painful and tight it’s crazy. I tried PT but insurance didn’t cover it & an athletic director just gave me exercises to do myself but I wanted the actual PT for accountability

[@PrecisionMovementCoach]

That is not uncommon. The exercises aren't going to necessarily work right away. It takes time to remold your body. You will notice changes after 2 - 4 weeks of consistent practice :) - Coach Joshua, Team PM

[@kaitlynb9764]

@@PrecisionMovementCoach thanks so much for the response. It is definitely something that discourages me over time if at doctors they dismissed me or felt it wasn’t so serious. I don’t have a foam roller but hopefully I could get one soon.

[@kendallmills7206]

It's really hard to tell if I'm doing the subscapular circles correctly

[@PrecisionMovementCoach]

Hi, and thanks for letting us know. That is not uncommon, especially if you never tried them before. You are probably doing just fine. Keep working on the exercise for the next seven days and send a report. We can go from there. Talk to you soon :) - Coach Joshua, Team PM

[@arachnid4910]

You guys have anything for ulnar and radial nerve entrapments?

[@PrecisionMovementCoach]

Check out the first two videos here: www.youtube.com/@PrecisionMovementCoach/search?query=elbow :) - Coach Joshua, Team PM

[@skopperkopp6091]

I tried doing the chest stretches on the wall but could only feel it from my fingers to my biceps. Does that mean my arms are really tight?

[@PrecisionMovementCoach]

That could be. Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@InspirateConCeli]

Can tension and tight pecs cause weird pains that you’d think it’s a heart issue? It’s very scary pain

[@PrecisionMovementCoach]

It could, but you should get checked out just in case. Also, try the exercises 2 - 3 times weekly for at least 4 weeks and let us know how they go. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@InspirateConCeli]

@ thank you! I’m glad I found these exercises. Anxiety gives me muscle tension so I know it’s not my heart, but it feels like it is. It’s challenging to work on the body when it’s a different muscle each time.

[@Raguvaran-es9xu]

Just thanks not enought to u... rest of my lifes all paniless day grattitudes fot u❤

[@PrecisionMovementCoach]

Wow! Much appreciated :)

[@laremabella]

The arm on the wall only stretched my arm. Didn't feel it in my chest at all

[@PrecisionMovementCoach]

Thanks for trying it out and that is okay. It still works even if you can't feel it in your chest. Try out the exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress :) - Coach Joshua, Team PM

[@janeharrop7058]

If you haven't got a ball or bench can u do standing??

[@PrecisionMovementCoach]

Yup!

[@ristretto3896]

In the Segmental Thoracic Mob, my head and elbows can’t even touch the ground!

[@PrecisionMovementCoach]

That is okay! You have established a baseline and can now work on improving it. Congratulations on making a start. Thanks for trying it out and commenting. Please keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM

[@festekiz]

👏👏

[@PrecisionMovementCoach]

:)

[@rachkate76]

I can’t get into a sit on your sit bones position. I have APT 24/7- when I sit my butt bulges out behind me. I’m moreso sitting on my hamstrings or what’s left of them and their shortness. Stretching them does nothing.

[@PrecisionMovementCoach]

That is ok. Try your best to get into the positions that are demonstrated. It is ok to use support from nearby objects. This video can give you other ideas: kzbin.info/www/bejne/gXPclGaleLOcbq8 - Coach Joshua, Team PM

[@rachkate76]

@@PrecisionMovementCoach thank you I’ll keep trying.

[@rachkate76]

8:20 I find it hard to straighten my arms in this position.

[@PrecisionMovementCoach]

Hi! In what way(s) is it difficult? Let us know some more info so that we can provide recommendations :) - Coach Joshua, Team PM

[@rachkate76]

@@PrecisionMovementCoach hi, thanks for replying. I think it’s from the inside of my upper arm/ elbow down to my wrists.

[@PrecisionMovementCoach]

@@rachkate76 try these exercises first and then the Tight Chest exercises: kzbin.info/www/bejne/fHrah2B8q5VnbbM - Coach Joshua, Team PM

[@rachkate76]

@@PrecisionMovementCoach thank you I will. 👍🏽