モビリティ立位 • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

ドア枠を使った小胸筋（巻き肩改善）ストレッチ

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.

バイオメカニクス動作ダイアグラム

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

ステップ別動作手順

臨床プロトコル

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.

🎯

フォームの重要ポイント

✓ 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.

⚠️

避けるべき間違い

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

🛑

禁忌および中止すべき兆候

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

Anterior shoulder instability or history of recurrent shoulder dislocation

科学的根拠と参考文献

臨床バイオメカニクスとエビデンス

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).

推奨運動量・処方

キープ時間 30 Seconds

反復回数 3 holds each side

セット数 1 set

難易度 Gentle

姿勢立位

主働筋（ターゲット）

Pectoralis Minor Pectoralis Major Anterior Deltoid

安定筋（スタビライザー）

Biceps Brachii (Short Head) Intercostals