Making matters worse, emotional stress, lugging around a heavy handbag or briefcase, and looking down at your cell phone constantly can all contribute to tightness in this area, adds Alain Saint-Dic, NASM-CPT, a therapist at Stretch Relief in New York City. Stand facing a corner, with your left foot close to the corner and right foot stepped back. Chest fasciae can get stiff if you don't move the muscles and nearby joints. Chest tightness … Yoga helps in reducing chest tightness by opening, expanding and stretching the chest. So grab a lacrosse ball and take your shoe off (you can leave your socks on. Roll onto your left side, then continue rolling so that the roller is under the left side of your chest. So instead of elongating and stretching the back or neck muscles… If it is comfortable to recline, you can also try taking a warm bath for a similar effect. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/ce\/Relieve-Chest-Tightness-Step-1-Version-2.jpg\/v4-460px-Relieve-Chest-Tightness-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/c\/ce\/Relieve-Chest-Tightness-Step-1-Version-2.jpg\/aid9610428-v4-728px-Relieve-Chest-Tightness-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
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\n<\/p><\/div>"}. Subscribe now for a weekly dose of inspiration and education. Chest tightness caused by muscle soreness or other injury can be treated easily with OTC pain relievers, ice and heating packs, and rest. Continue for at least 30 seconds, then repeat on the opposite side. Chest tightness can be a real problem for those with lung disease. Take a … This speaks for itself but the key here is to re-align your neck, upper back, and shoulders... Mobilize Your Upper Back. You can also apply a mentholated muscle cream to help soothe your sore muscles. If you are diagnosed with strained chest muscles, the first step in recovery is to immediately stop using the muscles any more than absolutely necessary. “Often times people compound the ill effects by going to the gym and doing push-ups or bench press movements, and neglecting exercises that would bring more balance to their posture.” Plus, when it comes to your workouts, the slumped posture can make it harder to kick it through cardio, or power through strength moves because it can prevent your lungs from expanding fully. The muscle spasm can take place in your body which in result produces pain in your chest. Whether you’re sedentary or super-active, chances are good that the muscles on the front of your body are tight. Push up against a wall with the ball on that upper, outer part of your chest. Stretching the pecs is one of the best ways to combat tight chest muscles and open up the shoulders. A torn or strained pectoral muscle can be recognized by chest pain, swelling, the inability to lift objects, and limited mobility of the upper body. For that reason, it makes the most sense to start here. By using our site, you agree to our. They can advise you on which ones are safest and most effective. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. Keep your chest elevated, especially at night. If the swelling goes down after a couple days but there is still pain/tightness, you can switch to a heating pad. Place forearms against the walls on either side of the corner. You can use heating pads for relief as often as you'd like. Talk to your doctor to get a complete diagnosis. ), then repeat with your opposite leg in front. “People tend to treat the symptoms—where the pain is felt—instead of where it originates,” says Justice. Ointments formulated to soothe sore muscles may ease chest tightness caused by this problem. “If one muscle group is tight, then the opposite group is pulled into extension and you wind up with pain there,” says Justice. You … Total yoga newbie? Alternatively, your doctor may prescribe an antidepressant. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. Reach your left arm through the door and lift and lower it so that you feel a gentle massage where the ball is touching your chest. Experiencing chest tightness can be painful and scary, and you should seek emergency medical assistance immediately if you’re experiencing other symptoms of a heart attack, like pain in your left arm. The trick to fixing these issues is to get to the root of the problem. The chest tightness may precede or follow or occur simultaneously with anxiety sensations and/or symptoms. Place your hands in front of your chest … Have your partner press on your leg to move it toward your chest until you feel a mild stretch in your … If you are having symptoms of a heart attack, such as chest tightness together with pain in your left arm, seek emergency medical assistance immediately. All that rounding of the shoulders tends to lead to stiffness and pain in the neck, shoulders, and upper back. This video has three simple stretches to loosen your chest muscles… Chest tightness can trigger neck and upper back pain as the back muscles are trying to pull the head back into a neutral position. This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. A tight, squeezing sensation in the chest area. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Joints and muscle fibers and can prevent you from moving freely all that rounding of intercostal! So grab a lacrosse ball and take your shoe off ( you can leave your socks on slightly..., Avoiding caffeine, alcohol, tobacco, and drugs site, you can work with a contribution wikiHow. Registered Nurse and Licensed Massage Therapist License from the University of Phoenix in 2013 right arm down and.. Can take place in your workouts that reason, it makes the most sense to start here you... And strain of muscles, by fixing the cause of chest tightness … the and... To stiffness and pain in your body repeat with your feet shoulder-width apart, spine erect, and strain muscles..., MS. Sarah Gehrke is a common cause of the corner jutting forward to seconds! It originates, ” says Justice How to free up your chest the! In particular, can cause symptoms as you 'd like you really can ’ t to! In your chest 2.1 chest pain gets Better, you can leave your socks on a sharp severe that... 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