Chest Opener

shoulder mobility exercises Pectorales menor y mayor

Corrective exercise chest opener to reduce rounded shoulders using gravity-assisted stretch.

Execution

1. Supine on a foam roller lengthwise
2. Arms at different angles (90, 135, 180 deg)
3. Let the arms fall toward the floor
4. Hold 60-90 seconds per position

Cues

• Fully relax
• Let gravity do the work
• Slow breathing

Common Errors

• Tensing the shoulders
• Too short a hold
• Lumbar arching

Progressions

• Short holds -> Longer holds -> Add breathing emphasis -> Add rotation

Related Patterns

• rounded shoulders