Free Back Pain Exercises Physical Therapy Library
MOBILITY Standing • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

Standing Doorway Pec Minor & Anterior Chest Stretch

A tight pectoralis minor pulls the scapula anteriorly and downward (anterior tipping), causing the classic rounded shoulders and upper back burning. Releasing the pec minor allows the shoulder blades to sit back in their natural anatomical posture.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - DOORWAY PEC MINOR OPENER
DOORWAY PEC MINOR OPENER
🎯 Rounded Shoulder Correction

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Stand in an open doorway.
  2. 2 Raise your right arm to shoulder height, bending your elbow at a 90-degree angle (forearm flat against the doorframe).
  3. 3 Step forward with your right foot until you feel a comfortable stretch across the front of your right chest and shoulder.
  4. 4 Keep your torso upright and avoid twisting away from the doorway.
  5. 5 Hold for 30 seconds while breathing smoothly. Repeat on the left side.
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KEY FORM CUES

  • ✓ Adjust the elbow slightly higher (120 degrees) to target the deeper pectoralis minor muscle.
  • ✓ Keep your abdominal wall engaged so you do not arch your lower back.
⚠️

MISTAKES TO AVOID

  • ✗ Do not let your shoulder shrug upward or roll forward into the stretch.
  • ✗ Avoid hyperextending your lumbar spine to step forward.
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CONTRAINDICATIONS & WHEN TO AVOID

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Anterior shoulder instability or history of recurrent shoulder dislocation
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
CLINICAL DOSAGE
Hold Duration 30 Seconds
Repetitions 3 holds each side
Prescription Sets 1 set
Difficulty Gentle
Position Standing
TARGET MUSCLES
Pectoralis Minor Pectoralis Major Anterior Deltoid
STABILIZER MUSCLES
Biceps Brachii (Short Head) Intercostals