A static stretch that opens the chest and the front of the shoulders, used to offset pressing volume and desk posture and to support a stronger pulling position.
스트레칭맨몸Static stretch
시작
끝
주동근
대흉근
협응근
전면 삼각근이두등 상부
장비
맨몸
패턴
Static stretch
준비 자세
01Stand tall next to a doorway, rack upright, or wall.
02Place the forearm on the surface with the elbow at shoulder height.
03Set the feet in a small split stance for balance.
04Brace the core lightly so the stretch comes from the shoulder, not the spine.
수행
01Rotate the torso slowly away from the fixed arm.
02Stop at a strong but comfortable stretch across the chest and front shoulder.
03Hold while breathing slowly, letting the stretch deepen slightly.
04Release, then repeat on the other side.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Hold 20 to 45 seconds for 2 to 3 rounds per side.
-Use after pressing sessions or between back sets to open the chest.
-Keep pre-training holds shorter to avoid blunting pressing performance.
