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Exercise handout — move better, feel better.
Corner Pec Stretch
Stand in a corner and stretch both pecs at once. Great for opening up the chest after long periods of sitting.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Doorway with both arms
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
sustained hold
Tempo
Step-by-Step Guide
Set up
- Stand facing a corner of a room
- Place both forearms on the walls
- Elbows at shoulder height or slightly below
- Feet staggered for balance
Step 1 of 6
Lean your body toward the corner
Step 2 of 6
Keep your core engaged
Step 3 of 6
Feel the stretch across your chest
Step 4 of 6
Keep shoulder blades together
Step 5 of 6
Hold and breathe
Step 6 of 6
Push back to return
Breathing
- Breathe deeply into the stretch
- Exhale to relax into it
Form Cues
- Lean through your chest
- Squeeze shoulder blades
- Don't shrug
- Keep core engaged
Common Mistakes to Avoid
- Shrugging shoulders
- Letting head drop forward
- Elbows too high
- Arching low back
Safety Information
Keep elbows at or below shoulder height. Stop if shoulders hurt.
Progressions
Lean further or hold longer
Regressions
Don't lean as far or keep elbows lower
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.