Cara Melakukan Peregangan Otot Dada

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Peregangan otot dada adalah latihan yang sangat bermanfaat, tetapi banyak orang yang tidak sempat melakukannya saat menjalani keseharian. Latihan ini lebih dibutuhkan jika Anda rutin berolahraga angkat beban , bekerja di kantor , atau ingin memperbaiki postur tubuh . Otot pektoral mayor adalah otot dada yang melekat pada tulang lengan atas, tulang selangka, tulang rusuk, dan tulang dada (sternum). Otot dada dibutuhkan untuk bernapas , memutar bahu, dan melempar . Karena sangat tebal, otot dada mudah menjadi kaku jika Anda sering membungkuk atau menggunakan otot dada secara berlebihan saat berolahraga . Salah satu penyebab kesulitan menjaga postur tubuh agar selalu tegak saat duduk atau berdiri adalah kekakuan otot dada yang memicu nyeri akut. Kabar baiknya, hal ini bisa diatasi dengan meregangkan otot dada selama kurang dari 5 menit tanpa peralatan khusus. Bacalah artikel ini agar Anda tahu cara melakukan peregangan otot dada.

Langkah

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/2d\/Lose-Flab-on-Thighs-Step-2.jpg\/v4-460px-Lose-Flab-on-Thighs-Step-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2d\/Lose-Flab-on-Thighs-Step-2.jpg\/v4-703px-Lose-Flab-on-Thighs-Step-2.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Meningkatnya aliran darah ke otot akan mengurangi risiko cedera. Latihan pemanasan bisa dilakukan dengan berjalan kaki sambil mengayun-ayunkan lengan, memutar bahu, memeluk diri sendiri dengan menyilangkan lengan di dada sambil berusaha meraih punggung atas, atau melakukan gerakan lain untuk melatih tubuh bagian atas.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/ec\/Perform-Chest-Stretches-Step-2.jpg\/v4-460px-Perform-Chest-Stretches-Step-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Perform-Chest-Stretches-Step-2.jpg\/v4-703px-Perform-Chest-Stretches-Step-2.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Pilihlah kosen pintu berukuran kecil sampai sedang agar Anda bisa berpegangan di kosen sambil meluruskan kedua siku.
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/cf\/Perform-Chest-Stretches-Step-3.jpg\/v4-460px-Perform-Chest-Stretches-Step-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Perform-Chest-Stretches-Step-3.jpg\/v4-703px-Perform-Chest-Stretches-Step-3.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Sambil menekuk siku 90°, peganglah kuat-kuat sisi luar kosen pintu.
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/31\/Perform-Chest-Stretches-Step-4.jpg\/v4-460px-Perform-Chest-Stretches-Step-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/31\/Perform-Chest-Stretches-Step-4.jpg\/v4-703px-Perform-Chest-Stretches-Step-4.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Saat ini, otot dada yang menghubungkan kedua bahu akan terasa teregang.
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/09\/Perform-Chest-Stretches-Step-5.jpg\/v4-460px-Perform-Chest-Stretches-Step-5.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/09\/Perform-Chest-Stretches-Step-5.jpg\/v4-703px-Perform-Chest-Stretches-Step-5.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/81\/Perform-Chest-Stretches-Step-6.jpg\/v4-460px-Perform-Chest-Stretches-Step-6.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/81\/Perform-Chest-Stretches-Step-6.jpg\/v4-703px-Perform-Chest-Stretches-Step-6.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Pindahkan telapak tangan ke atas agar siku sama tinggi dengan bahu.
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b9\/Perform-Chest-Stretches-Step-7.jpg\/v4-460px-Perform-Chest-Stretches-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b9\/Perform-Chest-Stretches-Step-7.jpg\/v4-703px-Perform-Chest-Stretches-Step-7.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5d\/Perform-Chest-Stretches-Step-8.jpg\/v4-460px-Perform-Chest-Stretches-Step-8.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5d\/Perform-Chest-Stretches-Step-8.jpg\/v4-703px-Perform-Chest-Stretches-Step-8.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/16\/Perform-Chest-Stretches-Step-9.jpg\/v4-460px-Perform-Chest-Stretches-Step-9.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/16\/Perform-Chest-Stretches-Step-9.jpg\/v4-703px-Perform-Chest-Stretches-Step-9.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Pindahkan telapak tangan ke atas agar siku lebih tinggi daripada bahu.
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/ff\/Perform-Chest-Stretches-Step-10.jpg\/v4-460px-Perform-Chest-Stretches-Step-10.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/ff\/Perform-Chest-Stretches-Step-10.jpg\/v4-703px-Perform-Chest-Stretches-Step-10.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Bertahanlah di posisi ini 30-90 detik.
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Metode 1
Metode 1 dari 2:

Meregangkan Otot Dada Menggunakan Satu Tangan

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/bd\/Perform-Chest-Stretches-Step-11.jpg\/v4-460px-Perform-Chest-Stretches-Step-11.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/bd\/Perform-Chest-Stretches-Step-11.jpg\/v4-703px-Perform-Chest-Stretches-Step-11.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    • Anda bisa melakukan peregangan ini menggunakan tiang.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e6\/Perform-Chest-Stretches-Step-12.jpg\/v4-460px-Perform-Chest-Stretches-Step-12.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e6\/Perform-Chest-Stretches-Step-12.jpg\/v4-703px-Perform-Chest-Stretches-Step-12.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Luruskan lengan kanan perlahan-lahan. Pastikan ketinggian telapak tangan sama dengan bahu atau sedikit lebih rendah.
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/26\/Perform-Chest-Stretches-Step-13.jpg\/v4-460px-Perform-Chest-Stretches-Step-13.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/26\/Perform-Chest-Stretches-Step-13.jpg\/v4-703px-Perform-Chest-Stretches-Step-13.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Bertahanlah 15-30 detik.
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8a\/Perform-Chest-Stretches-Step-14.jpg\/v4-460px-Perform-Chest-Stretches-Step-14.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Perform-Chest-Stretches-Step-14.jpg\/v4-703px-Perform-Chest-Stretches-Step-14.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
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Metode 2
Metode 2 dari 2:

Meregangkan Otot Dada Saat Bekerja di Kantor

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b7\/Perform-Chest-Stretches-Step-15.jpg\/v4-460px-Perform-Chest-Stretches-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b7\/Perform-Chest-Stretches-Step-15.jpg\/v4-703px-Perform-Chest-Stretches-Step-15.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    Jangan merapatkan telapak tangan.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/66\/Perform-Chest-Stretches-Step-16.jpg\/v4-460px-Perform-Chest-Stretches-Step-16.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/66\/Perform-Chest-Stretches-Step-16.jpg\/v4-703px-Perform-Chest-Stretches-Step-16.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/da\/Perform-Chest-Stretches-Step-17.jpg\/v4-460px-Perform-Chest-Stretches-Step-17.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/da\/Perform-Chest-Stretches-Step-17.jpg\/v4-703px-Perform-Chest-Stretches-Step-17.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d2\/Perform-Chest-Stretches-Step-18.jpg\/v4-460px-Perform-Chest-Stretches-Step-18.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d2\/Perform-Chest-Stretches-Step-18.jpg\/v4-703px-Perform-Chest-Stretches-Step-18.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6e\/Perform-Chest-Stretches-Step-19.jpg\/v4-460px-Perform-Chest-Stretches-Step-19.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6e\/Perform-Chest-Stretches-Step-19.jpg\/v4-703px-Perform-Chest-Stretches-Step-19.jpg","smallWidth":460,"smallHeight":366,"bigWidth":704,"bigHeight":560,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
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Peringatan

  • Lakukan peregangan otot dada dengan hati-hati agar tidak terasa nyeri. Latihan peregangan biasanya terasa agak kurang nyaman, tetapi jangan sampai menimbulkan nyeri akut yang parah.
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Hal yang Anda Butuhkan

  • Kosen pintu
  • Tiang (opsional)

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Referensi

  1. https://www.youtube.com/watch?v=Gq2rYIobvns
  2. http://www.mayoclinic.com/health/stretching/WL00030&slide=3
  3. http://www.naturalphysiques.com/159/stretching-guide-part-i-upper-body-stretches-by-jeremy
  4. https://www.youtube.com/watch?v=x49BB2sOUG4
  5. https://en.wikipedia.org/wiki/Pectoralis_muscle

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