A one-minute stretch to feel 10x better; plus a few fun links
Breathe it out!
Whether you’re a push-up lover (more on that later!), a computer and phone user, or a new parent who spends all day hunched over a baby, chances are very good that you’ll feel a lot better after stretching out your pectoralis muscles.
Yes, you can (most likely!) do push-ups
Ask many people to drop and give you 20, and chances are they’ll say, “I can’t do push-ups.” And okay, push-ups are really hard! But the truth is, you probably can do them: You just haven’t tried the right version yet. (I reject the premise that any of the below aren’t “real” push-ups, thank you.)
Pec stretches can make it more comfortable to stand or sit with nice, upright posture; they can improve your shoulder mobility; they may even make it feel easier to take big, deep breaths. Now, to truly support your posture, pairing pec and upper back stretches with strengthening exercises targeting these areas (and your core!) is definitely ideal, but just taking a few moments to stretch those pecs should at the very least feel great. Which, if you ask me, is a pretty good reason for movement.
Ahead is one of my favorite ways to stretch your pecs, and all you need is a foam roller. If you don’t have one (or yours is very small or has too many pokey parts to comfortably lie down on), you can roll up a blanket or pile a few long and narrow pillows on the floor. The idea is that you can lie down on something that slightly raises your torso off the floor, with room on the sides so your arms can relax down toward the floor.
Foam roller chest opener
Place the foam roller on the floor or on top of a mat. Stand facing away from it and lower your body to sit your butt down on the very edge, then lower with control until your entire torso is resting with the roller directly underneath your spine. (Ideally, your head will be on the foam roller too; if it isn’t quite long enough, you can place a pillow or yoga block underneath your head for support.) Make sure your hips are level, your spine is neutral, and your abdominals are active.
Stretch your arms into a Y position just about parallel to the floor, biceps near your ears, palms facing up. Then bend your elbows, pulling them down towards your waist so your hands line up with your head, neck, or shoulders (your arms will be in more of a W shape). Now, you have options:
Find the stickiest, tightest spot between the Y shape and the W shape, and hang out there for up to a minute or so, breathing deeply — really focus on feeling your ribs expand outwards as you breathe in, and knit back together as you breathe out. Keep your abdominals engaged and don’t allow your shoulders to shrug up toward your ears. Your elbows may reach the ground (mine don’t, but yours might!), and if that’s the case, let ’em rest there.
Or, keep the stretch active, moving slowly between Y and W for up to a minute or so. Again, breathing very deeply into your ribcage.
Some folks like to perform this stretch with arms fully extended out to the sides (sort of a T shape), and if that feels great to you, go for it — I personally don’t get quite the right angle and don’t feel as much of a stretch, but we’re all built differently.
Let me know how it feels and what questions you have!
Summer of Mom!
Now, a bit of fun news. HTM reader
is the founder of , and a maternal mental health advocate, speaker, and community leader. Graeme reached out a few weeks ago to share that she’s hosting a special virtual retreat this summer for moms called Summer of Mom — it’s 60 days of support and inspiration, including affirmations, a supportive group chat, and a whole library of content to get you moving, breathing, and feeling a little better in your mind, body, and heart. I created a special workout just for Summer of Mom participants, and I’d love to encourage you to join this program! You can sign up here, with code ANNA15 to save 15%.
A gentle push
Friends, you know how I feel about push-ups. But I still think they’re very important to do — so when the New York Times asked if I’d like to make a little push-up guide, I jumped at the chance. I got to pick the brains of two very smart trainers,
and Barb Puzanovova, and thankfully the Times hired a wonderful fitness model who is not me, a lovely PT named Clinton, to demonstrate the exercise. Check it out here.
Reframe your pain
Finally, I’m doing a little bit more on Instagram these days, mostly in an effort to help more people find this newsletter. I would be honored if you decided to follow me there, and even more so if you felt moved to share something I’ve posted! For example, last week I did a little roundup of advice on reframing your relationship with pain so you can keep moving:
Anyway! I’ll be away from my desk for a few days, but will see you back here next week. Have a great and safe Memorial Day weekend.
xo
Anna
Thanks for this reminder. My chiropractor/PT had me doing this the last two weeks. I need to get my foam roller out and just look at it until I get on it.