Animated stretch preview.
neck shoulders
Supine Pec Stretch
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Lie face down or slightly rotated with one arm out to the side to open the chest.
- 3Move gently into the rotation. Keep the shoulder comfortable and let the chest soften with each exhale.
- 4Hold the stretch for 90 seconds, then release gradually and notice how chest feels before repeating or switching sides.
Voiceover
Move gently into the rotation. Keep the shoulder comfortable and let the chest soften with each exhale.
Move gently into the rotation. Keep the shoulder comfortable and let the chest soften with each exhale.
Focus areas
Description
Adult doing supine or prone pec stretch on mat, clear safe chest opening visual.
Benefits
- Targets chest, front shoulders with a clear, repeatable setup.
- Eases common upper-body stiffness from screens, driving, and desk work.
- Fits into short routines because the working time is 2 minutes or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if chest starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let front shoulders stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Shrugging the shoulders or chasing a strong pull through the neck.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
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