MOBILIDADE Em pé • Gentle Discs: C7-T1, T1-T2, T2-T3, T3-T4

Alongamento de Peitoral no Batente da 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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO

DOORWAY PEC MINOR OPENER

🎯 Rounded Shoulder Correction

Execução Passo a Passo

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.

🎯

PONTOS-CHAVE DE POSTURA

✓ 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.

⚠️

ERROS A 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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CONTRAINDICAÇÕES E QUANDO 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 & CITAÇÕES

Biomecânica Clínica & Evidências

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).

DOSAGEM CLÍNICA

Tempo de Sustentação 30 Seconds

Repetições 3 holds each side

Séries Prescritas 1 set

Dificuldade Gentle

Posição Em pé

MÚSCULOS ALVO

Pectoralis Minor Pectoralis Major Anterior Deltoid

MÚSCULOS ESTABILIZADORES

Biceps Brachii (Short Head) Intercostals