Half Kneeling PVC Pec Mobilization Stretch
Begin in a half kneeling position with one knee on the ground and the other foot in front, forming a 90-degree angle. Hold a PVC pipe or similar object horizontally across your chest with both hands.
Gently rotate your torso towards the side of the knee on the ground, keeping your hips stable. Hold the stretch for a few seconds, then return to the starting position.
- Start in a half kneeling position.
- Hold the PVC pipe across your chest.
- Rotate your torso towards the ground knee.
- Hold and return to start.
How to perform the Half Kneeling PVC Pec Mobilization Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Half Kneeling PVC Pec Mobilization Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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