MOBILITÉ Debout • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

Étirement du Petit Pectoral dans l'Encadrement de Porte

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.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

Exécution Étape par Étape

PROTOCOLE CLINIQUE

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.

🎯

CONSIGNES POSTURALES CLÉS

✓ 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.

⚠️

ERREURS À ÉVITER

✗ Do not let your shoulder shrug upward or roll forward into the stretch.
✗ Avoid hyperextending your lumbar spine to step forward.

🛑

CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

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

Anterior shoulder instability or history of recurrent shoulder dislocation

FONDEMENTS SCIENTIFIQUES & CITATIONS

Biomécanique Clinique & Preuves

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).

POSOLOGIE CLINIQUE

Durée de Maintien 30 Seconds

Répétitions 3 holds each side

Séries Prescrites 1 set

Difficulté Gentle

Position Debout

MUSCLES CIBLES

Pectoralis Minor Pectoralis Major Anterior Deltoid

MUSCLES STABILISATEURS

Biceps Brachii (Short Head) Intercostals