MOBILITÀ In piedi • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

Stretching del Piccolo Pettorale sullo Stipite della Porta

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.

DIAGRAMMA BIOMECCANICO DI MOVIMENTO

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO

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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INDICAZIONI POSTURALI CHIAVE

✓ 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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ERRORI DA EVITARE

✗ 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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CONTROINDICAZIONI E QUANDO SOSPENDERE

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

Anterior shoulder instability or history of recurrent shoulder dislocation

FONDAMENTI SCIENTIFICI & CITAZIONI

Biomeccanica Clinica & Evidenze

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).

POSOLOGIA CLINICA

Tempo di Tenuta 30 Seconds

Ripetizioni 3 holds each side

Serie Prescritte 1 set

Difficoltà Gentle

Posizione In piedi

MUSCOLI BERSAGLIO

Pectoralis Minor Pectoralis Major Anterior Deltoid

MUSCOLI STABILIZZATORI

Biceps Brachii (Short Head) Intercostals