NAME OF EXERCISE WHY STRETCH

AREA(S) OF BODY Thoracic spine and shoulder girdle

Excessive thoracic kyphosis, elevated shoulder blades, protracted shoulder girdle,

IMBALANCE(S) and internally rotated arms

Subscapularis and pectorals; also activates and strengthens the rhomboids, lower
STRUCTURES ADDRESSED trapezius, infraspinatus, and teres minor

This exercise helps correct muscle imbalances in the thoracic spine, shoulder
girdle, and arm (the glenohumeral joint) by stretching the chest and the front of the
EXERCISE BENEFITS shoulder while strengthening the rhomboids, lower trapezius (traps), and external
rotators of the shoulder and arm.

 Stand upright, with your pelvis tilted posteriorly and your arms externally
rotated out to the sides.
HOW TO PERFORM  Contract the rhomboids and external rotators of the arm to help pull the arms
and shoulders back while activating the lower traps to help pull the shoulders
down.

Hold the stretch for 20 to 30 seconds, and repeat the cycle 2 to 3 times on each
DURATION / REPETITIONS side at least once per day.

Tip: This stretch can also be done while seated at a desk chair by hanging the
arms to the side.
TIPS and/or PRECAUTIONS Precaution: Keep your pelvis posteriorly tilted throughout this exercise to ensure
that the movement is not initiated through the lower back.

Progression: Perform Shoulder Retraction on Floor.

PROGRESS / REGRESS Regression: Perform the Front of Shoulder Massage or Chest Massage.

Start/Finish Position

Why Stretch

Copyrighted Material The BioMechanics Method

 Regressions for Why Stretch

Perform Front of Shoulder Massage

Perform Chest Massage

Progression for Why Stretch

Perform Shoulder Retraction on Floor

Copyrighted Material The BioMechanics Method