MOVILIDAD De pie • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

Estiramiento de Pectoral Menor en Marco de Puerta

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.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

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

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CLAVES DE POSTURA CORRECTA

✓ 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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ERRORES QUE DEBES EVITAR

✗ 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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CONTRAINDICACIONES Y CUÁNDO EVITAR

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

Anterior shoulder instability or history of recurrent shoulder dislocation

FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

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).

DOSIFICACIÓN CLÍNICA

Tiempo de Mantenimiento 30 Seconds

Repeticiones 3 holds each side

Series Prescritas 1 set

Dificultad Gentle

Posición De pie

MÚSCULOS PRINCIPALES

Pectoralis Minor Pectoralis Major Anterior Deltoid

MÚSCULOS ESTABILIZADORES

Biceps Brachii (Short Head) Intercostals