CHEST AND SHOULDER BLADE STRETCH
Stretch the chest and shoulder blade muscles through forward arm positioning.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Place your arms in front of you and lace your fingers together.
- Reach with your arms to pull your shoulder blades apart as you bend your head forward and down.
- Hold the stretch for 20-30 seconds, feeling the stretch across your chest and between shoulder blades.
- Relax and return to starting position. Complete prescribed repetitions.
Key Execution Cues
Remember: Move slowly and deliberately. Feel the shoulder blades separating. Coordinate arm reach with head position.
Safety & Precautions
Important: Avoid if acute chest or shoulder injury. Do not force beyond comfortable range.
Additional Safety Notes: Never force the stretch. Stop if you experience pain. Keep movements smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase pull intensity.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease pull intensity.