How is this muscle injured?
- Desk based working with bad sitting posture
- Long hours driving slumped backwards in the chair
- Picking up heavy objects
What would I feel if there was a problem?
Tight, aching neck and shoulders. Tight pectoral (chest) muscles can pull your shoulders forward, giving you a postural distortion (rounded shoulders) often alongside weakened back muscles.
What are the benefits of this stretch?
- Reduced discomfort in the back, neck and shoulders,
- Prevention of chronic back pain and secondary problems occurring in the spine
- Improved posture
- Increased flexibility
1. Using a door frame place your forearms along the frame vertically.
2. Drop your shoulders away from your ears.
3. Make sure your elbows are level with your shoulders and that there is a 90 degree bend in the elbow between your arm and forearm.
4. Lunge one foot through the door frame and take your body through the door. Make sure that you do not arch your back or lean forward, it is a whole body movement.
5. Drop your shoulder blades down your back and imagine pinching a grape between them.
6. Hold for 30 seconds.
7. Repeat steps 1-6 with lunging the other foot through the door.
- Set a regular reminder in your phone or on your laptop to stretch through the nearest doorway!
- Ideal opportunities: use the kitchen doorway whilst waiting for dinner to cook or kettle to boil, or the doorway to the room you are looking after your little ones in!
NB: Each Stretch should be held for 30 seconds. You need to ‘feel’ the stretch but not to the point of experiencing any pain…all stretches should be