Pec Corner Stretch

Why do this?

This stretch helps open up the chest wall, rib cage and thoracic spine. The more you do this stretch, the more elastic you will become while moving your upper back, shoulders, neck, head, chest and elbows both in and out of the saddle.

What it does for me:

This movement relates directly to my position on my horse. The more elastic and aware I become about opening up the front and back of my upper body, maybe, hopefully, I will be able to keep myself over my leg instead of leaning forward, bending, twisting, gripping, etc.

Standing position.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Face a square corner 3 feet away from the corner.
Place each palm on its respective corner wall.
Bend your elbows so your arms become right angles straight out from your shoulders while keeping your palms and forearms on the two sides of the corner wall.
With your spine straight from your head to your feet, shift your body weight forward onto the balls of your feet while keeping your heels down – your upper body weight will be supported by your bent forearms and palms on the wall.
Visualize putting the weight of your upper body into your elbows.
Your chest will move towards the wall.
As your bent arms move behind your body and shoulder blades down and towards your spine for this stretch, your chest wall will likely open up.
Make sure to keep pulling your belly button towards your spine so your spine does not dip or arch into the wall.
Keep your spine, top to bottom including your neck, straight and in one plane during this stretch.
Hold stretch for 15 seconds.
Push back to standing position by straightening your arms while making sure your belly button is pulled towards spine.
Relax and rest for 20 seconds.
Do 5 – 10 repetitions.