If you’ve read my book you’ve probably tried out my pre-VB stretching routine designed to temporarily loosen your chest wall to allow for a greater pull on the sternum. The problem with that routine is that it takes a long time to perform.
This new routine focuses on dynamic stretching which takes far less time. The dynamic stretches are designed to loosen the chest wall, followed by short static holds to keep it loose.
Before performing the stretches, make sure you’re properly warmed up. A set or two of push ups and/or dips should suffice.
All stretches are performed by placing your body in the most stretched position possible, then bouncing a few cm (an inch or two) from that position to release the stretch and lowering yourself back into the stretch. The bounce should take about 1 to 2 seconds and should be performed at a fairly high intensity – you should feel a strong stretch on your muscles.
Perform 20 reps or short dynamic bounces followed by a 20 second hold in the greatest stretch possible for each set.
To avoid injury and maximise the loosening effect, the exercises should be performed in this exact order. If you feel sharp pain in your muscles then slow down on the dynamic stretches and perform the bounces at a lower speed and intensity. If you still feel pain after that then just perform static stretches for 40-60 seconds.
Dumbbell overhead pull
Like a standard dumbbell overhead press, performed on a bench or a stool. Only perform the bottom portion of the movement.
Perform 1 set.
Corkscrew stretch
Place one hand on a wall or a door frame and stretch the other out and away from the body. Rotate towards the stretched hand while pressing against the wall with the other hand to stop the rotation.
Do 1 set for each side.
Side stretch
Put most of your weight on one of your legs then lean your body towards your knee. Bounce in the lowest position possible.
Perform 1 set.
Door frame squeeze
Stand about half a step away from a door frame then place your palms on the door frame at about chest heigh with fingers pointing away from your body and allow your body to fall forward into a stretch, the perform the dynamic stretches in the most outstretched position.
Perform 3 sets.
Door frame stretch
Stand about half a step away from a door frame then make a fist with your hands and place them on the top of the door frame, thumbs pointing towards you. Lower yourself forward into a deep stretch then perform the dynamic stretches.
Perform 2 sets.
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