Chest and Front of Shoulder Stretch

준비 자세

1. 01Stand in a doorway or beside a rack upright.
2. 02Place the forearm on the frame with the elbow at shoulder height and bent 90 degrees.
3. 03Stagger the feet with the inside leg forward.
4. 04Stand tall with ribs down and core lightly braced.

수행

1. 01Shift the body forward and slightly away from the anchored arm.
2. 02Stop when a strong but comfortable stretch spreads across the chest and front of the shoulder.
3. 03Hold while breathing slowly, letting the stretch settle.
4. 04Ease out and repeat on the other side.

체크포인트

• -The stretch is felt in the chest and front delt, not pinching inside the shoulder joint.
• -The lower back does not arch to fake more range.
• -The shoulder stays down away from the ear.
• -Breathing stays slow and steady through the hold.

흔한 실수

• -Rotating the torso instead of shifting forward.
• -Setting the elbow too high and stressing the shoulder capsule.
• -Bouncing in and out of the stretch.
• -Holding the breath and bracing against the position.