Corner Wall Stretch
| English Name | Corner Wall Stretch |
|---|---|
| Difficulty | Beginner |
| Exercise Types | کششی, ایستا |
| Primary Muscle (EN) | Pectoralis Major |
| Muscle Groups | Chest muscles Shoulder Muscles |
|---|---|
| Workout Type | Corrective Recovery Stretching |
| Required equipment | No equipment |
💠 Exercise guide
The corner stretch is a static stretching exercise used to improve flexibility in the chest and shoulder muscles.
This exercise helps improve posture and prevent rounded shoulders by opening up the front of the body and reducing tension in the chest muscles.
Properly performing the corner stretch increases shoulder range of motion and reduces stiffness in the upper body joints.
This movement is an excellent choice for individuals who spend long hours sitting or working at a desk.
The corner stretch can easily be performed at home or in the gym without the need for any special equipment.
💠 How to perform the exercise
Preparation
✅ Stand facing the corner with your chest towards it.
✅ Position your feet shoulder-width apart and slightly behind the wall.
✅ Place your forearms and palms on the adjacent walls.
✅ Keep your elbows roughly level with your shoulders.
Execution method
✅ Gently lean your body forward towards the corner of the wall.
✅ Open your chest to feel the stretch in your chest and front shoulders.
✅ Keep your head aligned with your body, tighten your core, and maintain a straight spine.
✅ Hold the position for 15 to 30 seconds.
✅ Slowly return to the starting position and repeat if necessary.
Coaching tips and recommendations
✔ The stretch should be gentle and controlled.
✔ Avoid putting excessive pressure on the shoulder joint.
✔ Breathe slowly and deeply.
✔ Do not over-arch your lower back.
✔ Stop the movement if you feel sharp pain or discomfort.
✔ Perform this stretch before or after a workout for recovery and to improve range of motion.
Benefits of the exercise
1️⃣ Increases chest muscle flexibility
2️⃣ Improves shoulder range of motion
3️⃣ Reduces upper body tightness and stiffness
4️⃣ Corrects posture and reduces rounding of the shoulders
5️⃣ Prevents chronic shoulder and neck pain
6️⃣ Aids in recovery after strength training
7️⃣ Suitable for all levels and can be done anywhere
8️⃣ Easy to perform with no equipment needed
9️⃣ Enhances oxygen and blood flow to the muscles
🔟 Reduces muscle fatigue from prolonged sitting or long hours of work
💠 Muscles engaged in the movement
The corner stretch, by opening the chest and bringing the shoulders forward, effectively stretches the pectoral and front shoulder muscles.
The synergist muscles assist in controlling the movement and stabilizing the body position, while the stabilizing muscles of the spine and shoulders play a key role in maintaining proper form.
Main muscles
Synergistic muscles
Stabilizers
Pectoralis major muscle
Pectoralis major Muscle
The pectoralis major is one of the most important muscles of the chest, located at the front of the thorax. It is responsible for various shoulder movements such as adduction, rotation, and elevation of the arm. This muscle plays a key role in pushing exercises like the bench press and push-ups. Strengthening the pectoralis major enhances upper body power, improves chest aesthetics, and increases stability during strength training.
✅ Persian Name: Sine-ye Bozorg | Pectoralis Major
✅ Latin Name: Pectoralis Major
✅ Common Name: Chest Muscle | Pecs
✅ Location:
🟡 Positioned at the front of the chest, lying over the pectoralis minor muscle.
🟡 Originates from the clavicle, sternum, and ribs, and inserts into the humerus.
🟡 Plays a key role in pushing movements such as bench presses and push-ups.
✅ 🦾 Origin
✔ Inner part of the clavicle (Clavicular Head)
✔ Sternum (Sternal Head)
✔ Ribs 1 to 6 (Costal Cartilage)
✅ 🦿 Insertion
✔ Intertubercular groove of the humerus (bicipital groove)
✅ 📌 Function
The pectoralis major consists of two main parts:
1️⃣ Clavicular Head
✔ Responsible for lifting the arm and moving it forward
✔ Activated in movements such as incline bench press
2️⃣ Sternal Head
✔ Responsible for adducting the arm inward and downward
✔ Activated in movements such as flat bench press and push-ups
✅ Main Functions:
✔ Flexing the arm at the shoulder joint
✔ Adducting the arm toward the body
✔ Medial rotation of the arm
✔ Assisting in pushing movements such as bench press and push-ups
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) for explosive power generation
✔ A small amount of slow-twitch fibers (Type I) for maintaining muscular endurance
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Primary muscle involved in bench press, parallel bar dips, push-ups, and cable flys
✔ Enhances upper body strength in bodybuilding, CrossFit, and boxing
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A large and powerful muscle responsible for explosive upper body movements
✔ Strengthening it improves performance in all pushing exercises and helps prevent shoulder injuries
🧠 Innervation
✔ Medial and lateral pectoral nerves
🩸 Blood Supply
✔ Lateral thoracic artery
✔ Internal thoracic artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: bench press, parallel bar dips, cable crossover
✔ Boxing & MMA: delivering powerful punches and maintaining a defensive guard
✔ Push-based sports: push-ups, dips, and upper body strength training
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the anterior deltoid, triceps brachii, and pectoralis minor during pushing movements
✔ Strengthening it helps reduce stress on the shoulder joint and prevents injuries
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the muscle can lead to reduced upper body strength and poor posture
✔ Overstretching may result in tendon inflammation or partial tears
✅ 🏋🏻♂️ Key Exercises to Strengthen the Pectoralis Major
1️⃣ Barbell Bench Press – The best exercise for increasing chest strength and size
2️⃣ Incline Bench Press – Targets the clavicular head of the chest muscle
3️⃣ Parallel Bar Dips – Builds mass and strength in the pectoralis major
4️⃣ Cable Crossover – Focuses on contraction and squeezing of the chest
5️⃣ Dumbbell Flyes – Stretches and strengthens the chest muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest Stretch on Wall – Improves chest flexibility
✔ Standing Chest Stretch – Enhances range of motion in the shoulders and chest
✅ Fun Fact
✔ The pectoralis major is one of the strongest upper body muscles and plays a vital role in all strength-based sports.
✅ Practical Tip
✔ To build a well-developed and symmetrical chest, combine pushing exercises with stretching movements and focus on all areas of the muscle.
🔴 Name & Location: A large, superficial muscle located at the front of the chest
🟠 Anatomy: Consists of two heads (clavicular and sternocostal) with distinct functions
🟡 Function: Arm adduction, internal rotation, and assistance in pushing movements
🟢 Physiology: A mix of fast- and slow-twitch fibers for both power and endurance
🔵 Innervation: Medial and lateral pectoral nerves
🟣 Importance: Crucial in bodybuilding, boxing, swimming, and push-based movements
🟤 Exercises: Bench press, dips, cable crossover, dumbbell flyes
⚫ Fun Fact: The most important muscle for upper body power and an aesthetically shaped chest
Pectoralis Minor Muscle
Pectoralis Minor Muscle
The pectoralis minor is a small but important muscle located beneath the pectoralis major. It plays a key role in the movement and stabilization of the scapula, assisting in upper body motions such as pulling and shoulder rotation. Its primary function is to draw the shoulder downward and stabilize the scapula during both athletic movements and daily activities. Weakness in this muscle can lead to movement dysfunctions in the shoulder and chest.
✅ Persian Name: Sine-ye Kuchak
✅ Latin Name: Pectoralis Minor
✅ Common Name: Minor Pec
✅ Location:
🟡 A deep muscle located beneath the pectoralis major
🟡 Originates from the upper ribs and inserts into the scapula
🟡 Plays an important role in the movement and stabilization of the scapula
✅ 🦾 Origin
✔ Ribs 3 to 5
✅ 🦿 Insertion
✔ Coracoid process of the scapula
✅ 📌 Function
✔ Depresses and stabilizes the scapula
✔ Assists in respiratory movements by elevating the ribs
✔ Involved in shoulder rotation and protraction movements
✔ Ribs 3–5
✅ 🦿 Insertion
✔ Coracoid process of the scapula
✅ 📌 Function
✔ Depresses and stabilizes the scapula
✔ Assists with breathing by elevating the ribs
✔ Participates in shoulder rotation and protraction movements
✅ 💪🏻 Muscle Fiber Type
✔ A mix of slow-twitch fibers (Type I) for maintaining muscular endurance
✔ Fast-twitch fibers (Type II) for quick and sudden shoulder movements
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Crucial for scapular stabilization during bench press and push-ups
✔ Plays a key role in sports that involve throwing motions (basketball, boxing, shot put)
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A small but important muscle for shoulder stabilization and injury prevention
✔ Weakness in this muscle can lead to scapular and shoulder movement imbalances
🧠 Innervation
✔ Medial pectoral nerve
🩸 Blood Supply
✔ Lateral thoracic artery
✔ Internal thoracic artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: stabilizes the scapula during bench press and push-ups
✔ Boxing and throwing sports: assists in throwing and striking motions
✔ Gymnastics and CrossFit: helps prevent shoulder injuries
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the pectoralis major, deltoid, and trapezius muscles during upper body movements
✔ Strengthening it enhances shoulder stability and reduces strain on the trapezius and neck muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to shoulder pain and instability
✔ Spasms or tightness may contribute to Thoracic Outlet Syndrome
✅ 🏋🏻♂️ Key Exercises to Strengthen the Pectoralis Minor
1️⃣ Dips – Strengthens and stabilizes the muscle during pushing movements
2️⃣ Push-ups – Activates the supporting role of the pectoralis minor
3️⃣ Dumbbell Bench Press – Enhances stabilization and muscle engagement
4️⃣ Seated Row – Strengthens the connection between the scapula and back muscles
5️⃣ Scapular Stretch – Prevents muscle tightness and cramping
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Wall chest stretch – increases flexibility and improves shoulder mobility
✔ Seated shoulder stretch – enhances range of motion
✅ Fun Fact
✔ The pectoralis minor assists in breathing and becomes more active during increased oxygen demand, such as in aerobic exercises.
✅ Practical Tip
✔ Strengthening this muscle alongside the pectoralis major enhances upper body stability and performance while helping to prevent shoulder injuries.
🔴 Name & Location: A deep muscle located beneath the pectoralis major
🟠 Anatomy: Connects ribs 3 to 5 to the coracoid process of the scapula
🟡 Function: Stabilizes and moves the scapula; assists in breathing
🟢 Physiology: Composed of both slow- and fast-twitch muscle fibers
🔵 Innervation: Medial pectoral nerve
🟣 Importance: Key for shoulder stabilization and pushing movements
🟤 Exercises: Dips, push-ups, bench press, rowing
⚫ Fun Fact: An important muscle for throwing and striking movements
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Brachialis Muscle
Brachialis Muscle
The brachialis is a deep and very strong muscle located at the front of the arm, positioned directly beneath the biceps brachii. This muscle plays the most important role in elbow flexion and, unlike the biceps brachii, does not contribute to forearm supination.
✅ Why is this muscle important?
✔ It is the strongest elbow flexor—even stronger than the biceps brachii!
✔ It is essential for overall arm thickness and size.
✔ Strengthening this muscle improves performance in sports such as weightlifting, wrestling, and bodybuilding.
✅ Persian Name: Azole Bazoei
✅ Latin Name: Brachialis
✅ Common Name: Brachialis
✅ Location:
🟡 Located directly beneath the biceps brachii at the front of the arm.
🟡 Originates from the middle of the humerus and attaches to the forearm bone.
🟡 Unlike the biceps brachii, it attaches to the ulna and is only responsible for elbow flexion.
✅ 🦾 Origin
✔ The anterior surface of the distal half of the humerus bone
✅ 🦿 Insertion
✔ The ulna bone in the forearm, especially the coronoid process
✅ 📌 Classification and Function
✔ The strongest elbow flexor regardless of forearm position
✔ Unlike the biceps brachii, it has no role in forearm supination
✔ Active at all elbow angles (whether the hand is rotated or not)
✔ More engaged in movements where the palm faces down (pronation), such as reverse barbell curls and hammer curls
✅ 💪🏻 Muscle Fiber Type
✔ A combination of slow-twitch (Type I) and fast-twitch (Type II) fibers
✔ Fast-twitch fibers are activated during powerful movements like heavy lifting
✔ Slow-twitch fibers assist with endurance and elbow control
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Plays a key role in all strength and pulling movements of the arm
✔ Highly active in boxing, weightlifting, gymnastics, and wrestling
✔ Weakness in this muscle leads to reduced elbow flexion strength
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A very strong but less recognized muscle that deserves focused training
✔ Weakness in this muscle reduces arm strength and increases strain on the biceps brachii
🧠 Innervation
✔ The musculocutaneous nerve (C5–C6) controls this muscle.
🩸 Blood Supply
✔ The brachial artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Active in exercises like hammer curls and reverse barbell curls
✔ Martial Arts: Plays a vital role in gripping opponents in judo and wrestling
✔ Team Sports: Engaged in ball throwing in basketball and handball
✔ Weightlifting: Involved during pulling movements in deadlifts and clean and jerk
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works together with the biceps brachii and brachioradialis muscles to flex the elbow
✔ Excessive strain on this muscle can lead to elbow pain (Tennis Elbow)
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle reduces elbow flexion strength and increases strain on the biceps brachii
✔ Strain or inflammation of this muscle can cause pain in the inner part of the elbow
✅ 🏋🏻♂️ Main Exercises to Strengthen the Brachialis Muscle
1️⃣ Reverse Barbell Curl – the best exercise for maximal brachialis engagement
2️⃣ Hammer Curl – places more focus on the long head of the brachialis
3️⃣ Reverse Cable Curl – provides constant tension on the muscle
4️⃣ Chin-ups (underhand grip) – combines pulling and strengthening
5️⃣ Resistance band exercises – help improve muscle endurance
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Arm and forearm stretches to increase flexibility
✔ Massage and muscle release to reduce tension after exercise
✅ 🔍 Interesting Fact
✔ The brachialis muscle is stronger than the biceps brachii in everyone, but because it lies beneath it, it is less visible!
✅ 💡 Practical Tip
✔ If you want thicker arms, focus on training the brachialis! The biceps brachii is more visible from the front, but the brachialis adds overall thickness to the sides of the arm.
🔴 Name and Location: A strong muscle located beneath the biceps brachii at the front of the arm
🟠 Anatomy: Originates from the humerus and attaches to the ulna
🟡 Function: The strongest elbow flexor, with no effect on forearm rotation
🟢 Physiology: Contains both strength and endurance fibers, essential for power sports
🔵 Innervation: Musculocutaneous nerve (C5–C6)
🟣 Importance: Active in bodybuilding, wrestling, gymnastics, and weightlifting
🟤 Exercises: Reverse barbell curls, hammer curls, reverse cable curls
⚫ Interesting Fact: Stronger than the biceps brachii but less visible
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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