Free Back Pain Exercises Physiotherapie-Bibliothek
MOBILISATION Stehend • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

Brustmuskel-Dehnung im Türrahmen (Pectoralis minor)

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.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - DOORWAY PEC MINOR OPENER
DOORWAY PEC MINOR OPENER
🎯 Rounded Shoulder Correction

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  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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WICHTIGE HALTUNGS-HINWEISE

  • ✓ 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.
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HÄUFIGE FEHLER

  • ✗ 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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KONTRAINDIKATIONEN & WARNUNGEN

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

  • Anterior shoulder instability or history of recurrent shoulder dislocation
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

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).
KLINISCHE DOSIERUNG
Haltedauer 30 Seconds
Wiederholungen 3 holds each side
Empfohlene Sätze 1 set
Schwierigkeit Gentle
Ausgangsposition Stehend
ZIELMUSKELN
Pectoralis Minor Pectoralis Major Anterior Deltoid
STABILISIERENDE MUSKELN
Biceps Brachii (Short Head) Intercostals