Rehabilitation Exercises >> Upper Extremity: Level 1 Upper Extremity Exercises >> Pectoralis Major and Minor

Pectoralis Major and Minor

These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Failure to properly ascertain the reasons for certain injuries or the causes of pain may lead to further injury if these exercises are performed.

Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises that your doctor has recommended to avoid the potential of further injury.

Purpose

To stretch shoulder and chest.

Steps

1. Start by facing a wall. Reach your right hand straight out to the side, against the wall, just below shoulder height. Place the left hand firmly on the wall at chin height.
2. Bend the left elbow down to bring the right shoulder blade down and back. Maintain this position as the feet turn 90 degrees so they are parallel to the wall.
3. Press right fingertips against the wall to help turn the chest to the right.
4. Slowly turn the chest further around to the right, opening both sides of the chest and feeling a stretch in the front of the right shoulder and chest.
5. It is important not to allow the right shoulder to elevate during the stretch.
6. Hold for 3-5 seconds. Repeat 5 times.
7. Repeat with the left side.

Tips

• Do not arch back during exercise.