#50 - Pectoralis Stretch Through Doorway (SS or CRS)

Double Arm

Single Arm

Purpose:

This exercise helps to stretch the chest muscles (pectoralis major & minor).

Where to Feel it:

In your chest muscles.

Description:

Stand at end of wall or in doorway. Place arm on surface of wall or doorframe. Step and lean forward slightly, until a gentle stretch is felt. Avoid excessive arching (extension) of your lower back. Keep your chin slightly tucked in (no chin jutting), and relax your shoulder blades down so that they are not elevated up by your ears. For contract-relax stretch, push your arm into the wall or door as you inhale, hold for several seconds, and then breathe out and relax, stretching a bit further.

Tips:

Experiment with different arm positions (above, below, or at shoulder level), to stretch the part that feels the most tight (see examples below).

Reps:

1 rep in each position, hold for 20-60 seconds for self-stretch, or 3-5 reps for contract-relax stretch.

Above Shoulders

Below Shoulders