Doorway Pec Stretch
Classic pec stretch to reduce rounded shoulders. Arm angle changes bias different fibers.
shoulder mobility exercises Pectoral mayor y menorExecution
- 1Stand in a doorway with forearm on the frame
- 2Elbow at 90 deg, shoulder at 90 deg abduction (mid pec)
- 3Step forward until a stretch is felt
- 4Adjust arm angle lower or higher for different fibers
- 5Hold 45-60 seconds per position per side
Cues
- Keep ribs down
- Do not arch the low back
- Slow breathing
Common Errors
- Lumbar extension
- Shrugging the shoulder
- Breath holding
Progressions
- 1Bilateral -> Unilateral -> Add thoracic rotation
Related Patterns
rounded shouldersupper crossed syndromeshoulder gird
