Occupational Therapist Amy, shows us improper and proper form for this chest opener exercise.
Can you see the difference in the proper form in Amy’s Door Pec Stretch?
Chest openers (pec stretch) are often prescribed to patients working through neck and shoulder pain.
One of the most common mistakes we see with patients trying to follow along to a PDF version of this stretch is the positioning of their spine in relation to the door.
Check out these Big 3 Mistakes to watch for to make your chest opener more effective and help your shoulders sit a little easier today:
❌ Don’t lean forward to try to feel the stretch more. Notice the arch in the low back - ouch!
✅ Do Position your hips so they sit in line with your upper back to avoid unnecessary spinal tension
❌ Don’t do these too quickly.
✅ Do Hold the stretch for about 15 seconds per rep (or as instructed).
❌ Try only one of these variations.
✅ Do Our pec muscles insert at multiple angles, so if you’re only doing one version of this stretch, you could be missing out on significant relief. Starting with the lower he overhead position is going to put the most stress on the shoulder joint
Save this to do as soon as you stop scrolling - your posture, will thank you!
Follow along for our 6 part shoulder health series.