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The recommended exercises are pullovers and wide grip hangs. :)Īnd what does it mean when u said "That increase also resulted in my shoulders 'setting a little more squarely'."? They still appear a little sloped, but this time it's due to the trapezius muscles growing. Straightened up quite a bit and my shoulders also took on a more upright, square look. I used to be quite hunched, with sloping shoulders. The only thing to be careful of is that when you do the pullovers, try to stretch the upper portion of your chest, rather than letting your belly blow outwards, as continually stretching out the lower chest area may result in expansion in an area that you don't want. I first did these exercises, along with the deep breathing squats, in 2000, at the age of 25. I even tried to suck my belley in and still i can feel the stretch in the lower rib cage There will be a little stretch in the lower areas, but most of it will occur in the upper sections. Also try to make sure that you breathe 'high' in your chest - the type of breath which makes your upper chest puff up, rather than a big belly breath. To create micro fractures to my collar bone and then hang with the wide grip What i do is lift my shoulders up so they are touching my ears while keeping my arms pointing to the floor and then quickly drop my shoulders i do it one shoulder at a time I don't quite understand how the shoulders get broader
#HOW TO MAKE A TRUE STRETCH CAGE HOW TO#
We know how to stretch the cartilages at front of the rib cageīut how would u stretch the cartilages at the back of the rib cage?Īnd one more concern will my chest just pop out after the expansion and gain 6 inches in my chest?
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Just stick with hanging with a wide grip, taking care nt to let oyur shoulders hyper-extend. Btw, 'quickly dropping your shoulders' would best left alone. The hanging stretches cause the shoulders to get broader. So do I need to adapt my technique or is it normal not to be feeling much strain in the chest area? One last question, I'm not really feeling much pressure in my chest or rib cage area when I do breathing squats, should I be? All I've got at my disposal is a 30lb bar, quite light but to be fair I'm so out of shape it's enough ha ha. Don't worry, the main strain comes from the pullovers or stretches that you will do for the chest.
#HOW TO MAKE A TRUE STRETCH CAGE FULL#
Focus on deep breathing, and try to keep a tight, high chest full of breath when squatting down. MaxFiji 777 (author) on October 19, 2011:įor the moment the 30lb bar may be fine. I have very narrow shoulders, if i do wide grip hangs everyday how long do you think it would it take to be 2 inches wider? i mean like 1 inch on either side? The only thing you can do is try and see what your results are like. It is not possible to predict beforehand exactly how much one can gain. You can only try and see what results you get. MaxFiji 777 (author) on October 29, 2011: Hey bro i wnaqted to question that if my chest could go broader than my hip bone.? is it possible The video below shows how to do so, although you will want to begin with a weight size that is reasonable for you. Place the weight across the back of your shoulders.
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A very basic exercise is to take a deep breath and hold it.