The Pec Minor Stretch – the good, the bad, and the ugly

Option 1:

The good…

• Stand in a doorway and place your forearm on the wall with your elbow about head height(the arm from the shoulder to the elbow will now be at a 45 degree angle rather than horizontal)
• Place one foot in front of the other
• Move your weight forwards  feeling a stretch through the front of your chest, not the back of the shoulder
• Make sure your shoulder is relaxed and down
• Keep your chin in and your hip tucked under by using your abdominals so that you don’t overarch your back
• Hold for 15 seconds and change sides
• Remember to breathe, relax, smile and enjoy

…The bad and the ugly

• Letting your shoulder pinch at the back rather than feel the stretch at the front
• Hunching your shoulders up
• Jutting your head forwards and over arching your lower back
• Leaning your upper back backwards (keep back vertical using your abdominals)
• Forgetting to breathe, relax, smile and enjoy

Option 2:

The Stick Up-the good, the bad and the ugly

The good…

• Stand in a doorway and place both forearms on either side and place your elbows so that they are at head height (not shoulder height like for the pec. Major stretch)
• Place one foot in front of the other
• Keep your chin in and your hip tucked under using your abdominals so that your don’t overarch your back
• Move your weight forward to feel a stretch through the front of your chest
• Keep your shoulders down and relaxed
• Hold for 15 seconds
• Remember to breathe, relax, smile and enjoy

…the bad and the ugly

• Allowing your shoulders to pinch at the backs
• Jutting your chin forward
• Overarching your back rather than tucking the hip under by using your abdominals
• Hunching your shoulders
• Forgetting to breathe, relax, smile and enjoy