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Published on: 5/6/2025

What Exercises Can Help Relieve a Tight Chest?

Exercises like chest expansion, breathing techniques, and chest mobilization can help stretch your chest muscles and make it easier to breathe, which may relieve tightness in your chest.

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Explanation

There are a few gentle exercises that can help loosen up a tight chest. One type is chest expansion exercises. In these, you take deep breaths, expanding your chest and shoulders to stretch the muscles around your rib cage. Another helpful exercise is diaphragmatic or deep breathing. This technique involves breathing slowly through your nose, letting your belly rise, and then exhaling slowly through your mouth. This can relax the muscles and ease tension. Additionally, chest mobilization exercises and core stabilization movements can also be beneficial. These exercises work on keeping the muscles in your chest and around your back and abdomen flexible and strong, which in turn can help your lungs expand better. When your chest muscles are relaxed and strong, you might feel less tightness and more comfortable when you breathe. Remember to start slowly and use gentle movements, and it's always a good idea to talk with your doctor or a physical therapist before starting any new exercise routine.

(References)

  • Kim CB, Yang JM, Choi JD. The effects of chest expansion resistance exercise on chest expansion and maximal respiratory pressure in elderly with inspiratory muscle weakness. J Phys Ther Sci. 2015 Apr;27(4):1121-4. doi: 10.1589/jpts.27.1121. Epub 2015 Apr 30. PMID: 25995570; PMCID: PMC4433991.

  • Santino TA, Chaves GS, Freitas DA, Fregonezi GA, Mendonça KM. Breathing exercises for adults with asthma. Cochrane Database Syst Rev. 2020 Mar 25;3(3):CD001277. doi: 10.1002/14651858.CD001277.pub4. PMID: 32212422; PMCID: PMC7096190.

  • Park SJ, Lee JH, Min KO. Comparison of the effects of core stabilization and chest mobilization exercises on lung function and chest wall expansion in stroke patients. J Phys Ther Sci. 2017 Jul;29(7):1144-1147. doi: 10.1589/jpts.29.1144. Epub 2017 Jul 15. PMID: 28744034; PMCID: PMC5509578.

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