Back Pec Stretch

Setup

1. 01Stand tall next to a doorway, rack upright, or wall.
2. 02Place the forearm on the surface with the elbow at shoulder height.
3. 03Set the feet in a small split stance for balance.
4. 04Brace the core lightly so the stretch comes from the shoulder, not the spine.

Execution

1. 01Rotate the torso slowly away from the fixed arm.
2. 02Stop at a strong but comfortable stretch across the chest and front shoulder.
3. 03Hold while breathing slowly, letting the stretch deepen slightly.
4. 04Release, then repeat on the other side.

Checkpoints

• -Stretch is felt in the chest and front of the shoulder, not as a pinch in the joint.
• -Ribs stay down; the lower back does not arch to fake range.
• -Shoulder stays down away from the ear.
• -Breathing stays slow and continuous.

Common mistakes

• -Forcing the stretch into painful joint territory.
• -Arching the lower back and rotating the spine instead of the shoulder.
• -Holding the breath.
• -Setting the elbow far above or below shoulder height without intent.