Description of Exercise
-The safest way to stretch pectorals major or the main chest muscle includes leaning into a doorway.
-First, lift your arms up so that a 90 degree angle is formed between the upper arms and trunk and 90 degrees is formed at the elbows.
-Place your forearms against the doorway.
-If the doorway is too wide for your arm span, stretch one arm at a time.
-Gently lean forward until you feel a stretch in front of your shoulder and chest.
-Hold the stretch for 30 seconds and repeat twice.
Importance
Swimmer’s shoulder commonly occurs when the rotator cuff tendons and biceps tendon gets “pinched” at the front of the shoulder. This may be due to weakness of particular muscles or tightness of the pectoralis (chest) muscles. If the chest muscles are tight, the shoulder blade is pulled forward and ultimately “pinches” the delicate tendons at the front of the shoulder.
Precautions
If you have a history of a shoulder labral tear, gradually perform this stretch. Start stretching five to ten seconds and test your symptoms for 24 hours. If no pain is felt, advance to the recommended 30 seconds.
Recommended Repetitions & Progression
2 x 30 sec
Handout
Standing Pectoralis Major Stretch
Needed Equipment
None
Difficulty of Exercise (Guide)
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