Wall Pectoral Stretch
The Wall Pectoral Stretch is a fundamental mobility exercise that uses a stationary vertical surface to lengthen tight chest and anterior shoulder muscles. It effectively combats rounded posture caused by prolonged sitting or computer work by opening the thoracic region.
While this is a static stretch, AI coaching enhances its effectiveness by correlating your hold times with your recovery status; if your HRV is low or you are recovering from a heavy 'push' workout, the app prioritizes this movement to aid parasympathetic recovery. Additionally, by learning your pain history, the system can automatically substitute this with a foam roll regression if you have reported anterior shoulder impingement. The app also tracks your consistency over time to progressively suggest deeper variations as your flexibility data trends upward.
Form Cues
- Place your forearm flush against the wall with your elbow slightly above shoulder height
- Step the leg closest to the wall forward into a slight lunge
- Engage your core to keep your ribcage down and back flat
- Rotate your torso away from the wall slowly until you feel a gentle pull
- Breathe deeply into the chest cavity throughout the hold
- Don't allow the shoulder to shrug up toward your ear
- Don't arch your lower back to create false range of motion
- Don't force the stretch into a range that causes sharp pain
- Don't bounce or perform ballistic movements
- Don't let the elbow slide down below shoulder level
Common Mistakes
- Shrugging the shoulder upward
- Hyperextending the lumbar spine
- Rotating too aggressively
- Holding the breath
- Placing the elbow too low
Muscles Worked
This exercise primarily isolates the pectoralis major and pectoralis minor, muscles that are notoriously tight in modern populations. Secondarily, it stretches the anterior deltoid and the biceps brachii, helping to facilitate better scapular retraction and shoulder health.
Primary
Secondary
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