Corrective Exercise Strategy

Pec Major

Smash, stretch, and activate corrective strategies for pectoralis major tightness — releasing chest and anterior shoulder tissue, opening the front of the shoulder, and activating external rotators.

All Corrective Exercises

Smash

  • Anterior deltoid with small hard ball against wall
  • Pec minor with ball facing wall with arm movement
  • Anterior delt and/or pec while supine with barbell while externally rotating arm
  • Teres major with lacrosse ball against wall while externally rotating arm
  • Posterior scapula smash with squishy ball on floor with shoulder rotation
  • Foam roll posterior delts

Stretch

  • Corner chest stretch with arms at 90 degrees
  • Pole / PVC external rotations
  • Pole over and backs
  • Supine on foam roller lengthwise while doing W-extensions
  • W-extensions on foam roller lengthwise with arms trying to get elbows to ground
  • Prone arm bar

Activate

  • I’s, Y’s, T’s with resistance band
  • Prone T raises
  • Prone snow angels
  • Resistance band external rotations
  • Scarecrows with or without weight
  • Superband over and backs