Doorway Pec Stretch
shoulder mobility exercises Pectoral mayor y menor
Classic pec stretch to reduce rounded shoulders. Arm angle changes bias different fibers.
Execution
- Stand in a doorway with forearm on the frame
- Elbow at 90 deg, shoulder at 90 deg abduction (mid pec)
- Step forward until a stretch is felt
- Adjust arm angle lower or higher for different fibers
- Hold 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
- Bilateral -> Unilateral -> Add thoracic rotation
Related Patterns
- rounded shoulders
- upper crossed syndrome
- shoulder gird