가동성 서서 • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

문틀을 이용한 소흉근 스트레칭 (말린 어깨 교정)

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.

생체역학 동작 다이어그램

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

단계별 실행 가이드

임상 프로토콜

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.

🎯

핵심 자세 포인트

✓ 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.

⚠️

주의해야 할 흔한 실수

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

🛑

금기 사항 및 중단 기준

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

Anterior shoulder instability or history of recurrent shoulder dislocation

과학적 근거 및 참고문헌

임상 생체역학과 근거

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).

권장 처방 운동량

유지 시간 30 Seconds

반복 횟수 3 holds each side

세트 수 1 set

난이도 Gentle

시작 자세 서서

주동근 (타겟 근육)

Pectoralis Minor Pectoralis Major Anterior Deltoid

안정화 근육

Biceps Brachii (Short Head) Intercostals