Pec Minor Stretch
Using a doorframe or wall corner, you position the arm at a higher angle to stretch the pec minor from its coracoid process to its rib attachments. The pec minor is the most commonly overlooked driver of rounded shoulders — even more responsible than the pec major for anterior tilting of the scapula.
How to do it
- 1
1. Stand facing a doorframe or wall corner with your right side toward the frame.
- 2
2. Raise your right arm to shoulder height and place your forearm against the frame, keeping your elbow at about 90 degrees.
- 3
3. Step forward with your right foot, allowing your chest to rotate gently toward the frame until you feel a stretch across your right chest and shoulder.
- 4
4. Keep your shoulders relaxed and your spine neutral—avoid leaning back or twisting your torso excessively.
- 5
5. Hold the stretch, breathing deeply and allowing the tension to ease gradually.
- 6
6. Return to center and repeat on the left side.
Benefits
- Releases pec minor tension, the primary driver of rounded shoulders and anterior scapular tilt
- Reduces upper back and neck pain caused by chronically shortened chest muscles
- Restores shoulder blade positioning and improves posture awareness throughout the day
Common mistakes
- Placing the arm too low on the frame—position it at or slightly above shoulder height to target pec minor fibers
- Overarching the lower back instead of using pure chest rotation; keep core engaged and spine neutral
- Holding the stretch in a tense, rigid manner—relax into the stretch gradually rather than forcing depth
Target areas
Good for
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