Pectoralis Minor Stretch (Supine Assisted)

How to do it

1. Lie supine.
2. With a hand cupped just medial to the front of the shoulder (coracoid area), press the shoulder backward and downward.
3. Apply firm, uniform pressure to rotate the shoulder girdle back; avoid direct pressure on the shoulder joint.

Form cues

• Press back and down, not into the joint
• Follow with middle/lower trapezius strengthening for lasting effect

Why this exercise helps

The pectoralis minor attaches from the coracoid process of the scapula to ribs three through five. When shortened, it tips the coracoid forward, pulling the shoulder blade into anterior tilt and contributing to rounded-shoulder posture. This supine technique applies firm manual pressure just medial to the shoulder joint (coracoid area) to posteriorly rotate the girdle against the muscle's resting tension. Because it is an assisted stretch rather than a passive hold, the direction and depth of force can be precisely controlled. Pairing this stretch with middle and lower trapezius strengthening addresses both sides of the imbalance.

Stop or modify if

• Pressing directly onto the shoulder joint instead of using broad, gentle contact over the front of the shoulder. Reduce pressure if the position pinches.
• Forcing the shoulder down quickly. Apply slow, steady pressure and allow the girdle to rotate gradually rather than using short pulses.
• Performing on one side only even when both shoulders appear rounded. Test and stretch each side independently.

Modifications and progressions

• If manual pressure is uncomfortable, try a doorway chest stretch lying near a doorframe and letting gravity provide gentle traction through the arm.
• Progress by combining the stretch with a deliberate lower trapezius contraction: once the shoulder is pressed back, gently draw the shoulder blade down to load the depressors.

Muscles worked

Stretches: pectoralis minor, pectoralis major

Helps with

Related exercises