Supine Pec Minor Stretch

Chest, ShouldersFoam roller

A passive chest stretch supported by a foam roller. Opens up your chest and improves shoulder alignment.

How to do it

1Lie back on a foam roller positioned along your spine from your sacrum to your head.

2Bend your knees and plant your feet flat on the floor for stability.

3Spread your arms out wide and extend them diagonally overhead with palms facing up.

4Let your elbows and shoulders gently sink toward the floor under their own weight.

5Hold this position, fully relaxing your chest and shoulder muscles.

Common mistakes

Overarching your lower back, which shifts load away and reduces stretch effectiveness.

Tensing your neck, preventing upper body relaxation.

Forcing your elbows to the floor through pain, which can strain ligaments.

Breathing

Breathe deeply and slowly, focusing on expanding your chest on the inhale.

Make it harder or easier

To make it easier, bend your elbows or bring your arms closer to your body.

To make it harder, fully extend your arms straight overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.