Pectoralis Major (Upper Fibres)
Pectoralis Major (Upper Fibres)
Stretches
Stretches
Pectoralis Major (Upper Fibres) CHEST Stretch for All standing
Pectoralis Major (Upper Fibres) CHEST Stretch for All standing
How to perform the stretch:
1. Start in a standing position with a wall or door frame in front of you
2. Choose the target muscle or side of the body you intend to stretch
3. Abduct the shoulder (raise the arm) 45 degrees ‘outwards’ from the body
4. Flex the elbow to 135 degrees and place the forearm and elbow upon the wall or door frame
5. Rotate the spine to turn the torso away from the target muscle to increase the stretch
6. For a bilateral stretch, abduct and anchor both shoulders upon a door frame and ‘lean forward’ through the door to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Pectoralis Major (Upper Fibres) CHEST Stretch for All kneeling
Pectoralis Major (Upper Fibres) CHEST Stretch for All kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the target muscle or side of the body you intend to stretch
3. Flex forward at the hips and abduct the target shoulder (raise the arm) 45 degrees ‘outwards’ from the body
4. Flex the elbow to 90 degrees and place the hand on the floor
5. Rest the other hand on the floor with a slightly flexed elbow, directly below the torso for support
6. Rotate the spine to turn the torso away from the target muscle to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Pectoralis Major (Upper Fibres) CHEST Stretch for All laying
Pectoralis Major (Upper Fibres) CHEST Stretch for All laying
How to perform the stretch:
1. Start laying on your back position
2. Choose the target muscle or side of the body you intend to stretch
3. Abduct the shoulder (raise the arm) 45 degrees ‘outwards’ from the body
4. Flex the elbow to 135 degrees and keep the posterior arm and shoulder on the floor
5. Abduct the opposite shoulder and arm 90 degrees ‘outwards’ from the body and rest on the floor for support
6. Flex the hips and knees towards the stomach and rotate the spine to turn the hips and knees away from the target muscle, to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. This movement is required for bench press, push-ups, throwing, pushing and punching.
Origin:
- Costal head – Costal cartilage of ribs 1 – 6.
Insertion:
- Crest of the greater tubercle of humerus and the lateral lip of the bicipital groove.
Action:
- Adduction and medial rotation of the shoulder, horizontal adduction of the shoulder and the upper fibres also assist in shoulder flexion.
Desk workers often suffer an over-contracture or heavy tightness of this muscle which can result in a postural condition known as ‘rounded shoulders’. This places muscle strain, tension and pain within the upper shoulders and neck, which is the most common complaint of upper back pain.