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TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the Doorway Pec Minor Stretch. Today we expand the picture with two additional anterior shoulder stretches that address different structures in the push-dominant pattern.
The anterior shoulder restriction that accumulates from years of pushing and forward posture has three distinct layers: the pec minor (deep, attaches to shoulder blade), the pec major (superficial, attaches to the humerus), and the anterior deltoid (covers the front of the shoulder joint itself). Each responds best to a slightly different stretch approach. Addressing all three together produces a more complete release than any single stretch alone.
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VARIATION 1: DOORWAY PEC MINOR STRETCH (THE DEEP LAYER)
This is Sunday’s featured stretch. The key is keeping the elbow below shoulder height to isolate the pec minor rather than the pec major. The pec minor attaches to the coracoid process of the scapula — a bony protrusion at the front of the shoulder blade — and when it shortens, it tilts the entire shoulder blade forward. No amount of posterior shoulder strengthening can fully correct this while the pec minor remains tight.
Setup reminder:
Forearm vertical against the door frame
Elbow at or slightly below shoulder height (this is the pec minor position — elbow above shoulder targets the pec major instead)
Rotate torso away from the arm until you feel the stretch below the collarbone, not in the front of the shoulder
30–40 seconds each side, 2 rounds
VARIATION 2: WALL SLEEPER STRETCH (THE POSTERIOR CAPSULE)
Best for: People who experience a pinching sensation when reaching overhead or across the body, or those whose shoulder aches most when sleeping on it. This indicates posterior capsule tightness — a different structure than the anterior tissues, but directly related to the push-dominant imbalance.
How to do it:
Lie on your side on a mat with your problem shoulder down
Bring the arm of the down shoulder to shoulder height in front of you, elbow bent at 90 degrees, forearm pointing toward the ceiling
With your other hand, gently press the wrist of the down arm toward the floor — rotating the shoulder into internal rotation
You should feel the stretch in the back of the shoulder joint, not a pinch at the front
Hold 30–45 seconds, breathe slowly
2 rounds on the affected side
Why this matters for the pull pattern: Posterior capsule tightness is almost always present alongside anterior tightness in push-dominant individuals. When the posterior capsule is tight, the humeral head migrates forward in the socket during overhead and pulling movements, creating the impingement that many people attribute solely to rotator cuff weakness. This stretch directly addresses that migration pattern.
VARIATION 3: CROSS-BODY POSTERIOR SHOULDER STRETCH (REAR DELTOID AND CAPSULE)
Best for: People with tightness felt in the back of the shoulder during horizontal pulling movements, or those whose rear shoulder aches after rows and band work.
How to do it:
Stand or sit tall
Bring one arm across the front of your body at shoulder height
Use the opposite hand to hold the arm just above the elbow and gently pull it closer to the chest
The stretch is felt in the back of the shoulder and upper arm — not in the bicep or elbow
Hold 25–35 seconds each side, 2 rounds
Keep the stretched shoulder down, resisting the temptation to hike it toward the ear
Sequence recommendation: Perform Variation 1 (pec minor) first, then Variation 3 (rear delt), then Variation 2 (posterior capsule). The order matters — releasing the anterior structures before working on the posterior ones allows the shoulder blade to sit in a better position during the posterior capsule stretch.
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COMING UP
Thursday we go deeper on the row: three pulling progressions from the most accessible starting point to a loaded variation that will challenge even experienced lifters. Plus the two form cues that determine whether you’re training the right muscles or just moving a weight.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
