Chest, upper-back + capsule reset

7 exercises · 20–25 min

1. 

   Exercise 1

   Doorway Pec Major Stretch

   3 × 30 seconds

   Hands at shoulder height on a doorway/wall opening; gently lean forward until you feel a chest stretch. Keep the neck relaxed.

   ▶ Start 3 × 30s timer
2. 

   Exercise 2

   Pec Minor / Anterior Capsule Stretch

   3 × 30 seconds

   Elbow bent ~70–90°, forearm against the doorway/wall; slowly shift weight forward until you feel the stretch in the front of the shoulder/chest.

   ▶ Start 3 × 30s timer
3. 

   Exercise 3

   Rhomboid Stretch

   3 × 30 seconds

   Hold a pole or doorjamb at shoulder height and lean back until you feel a stretch between the shoulder blades / mid-back.

   ▶ Start 3 × 30s timer
4. 

   Exercise 4

   Sidebending Lat Back Stretch

   3 × 30 seconds per side

   Reach overhead and gently side-bend away from the involved side until you feel a stretch along the side of the back.

   ▶ Start 3 × 30s timer
5. 

   Exercise 5

   Tricep / Inferior Capsule Stretch

   3 × 30 seconds

   Reach the hand down behind the neck/back; use the other hand to gently ease into the stretch behind the upper arm.

   ▶ Start 3 × 30s timer
6. 

   Exercise 6

   Posterior Deltoid / Posterior Capsule Stretch

   3 × 30 seconds

   Bring the involved arm across the body; use the other arm to gently pull it closer until you feel a stretch at the back of the shoulder.

   ▶ Start 3 × 30s timer
7. 

   Exercise 7

   Wall ER Stretch

   3 × 30 seconds

   Forearm against a doorframe/wall, elbow at ~90°; gently rotate the body away to feel the stretch at the front of the shoulder.

   ▶ Start 3 × 30s timer