Trunk rotates away to increase the stretch
Lumbar rotation substitutes for true pec lengthening.
Overactive muscles
ObliquesLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Mobility · Upper Body
Doorway Pec Stretch
Coaching cues
- Stand in a doorway; forearm on the frame at 90°
- Step forward until you feel the pec and anterior delt stretch
- Elbow height determines which pec fibers are targeted
- Hold 30–60 seconds each side; breathe into the chest
Common faults 2
Head juts forward during the stretch
SCM and scalenes tighten as the chest opens.
Overactive muscles
SCMScalenes
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗