Pectoralis Minor
Pectoralis Minor
Stretches
Stretches
Pectoralis Minor CHEST Stretch for All kneeling
Pectoralis Minor CHEST Stretch for All kneeling
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Bring a bar or broom handle behind your middle back and angle it 25 degrees from its vertical angle to position the top of the bar over the target shoulder
4. Abduct and extend the target shoulder to grasp the upper bar with the hand
5. The opposite hand grasps the lower part of the bar, which protrudes out beyond the opposite hip
6. Pull the lower bar forwards into the frontal plane, which increases the external rotation of the target shoulder, to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Pectoralis Minor Bilateral CHEST Stretch for All kneeling
Pectoralis Minor Bilateral CHEST Stretch for All kneeling
How to perform the stretch:
1. Start in a kneeling position
2. This movement stretches both sides at the same time
3. Hold a bar or broom handle horizontally in front of the hips, hands grasping the bar with shoulders abducted 35 degrees from the body midline
4. Keep the spine and chest in a neutral straight position
5. Extend both shoulders above the head, keeping the elbows extended
6. Further extend both shoulders to bring the bar behind the head, to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Pectoralis Minor is considered an accessory muscle to respiration.
Origin:
- Ribs 3 – 5 upon anterior lateral portion.
Insertion:
- Coracoid process of the scapula upon the medial aspect.
Action:
- Depresses and downwardly rotates the scapula, stabilizes the scapula for arm movements, elevates ribs 3 – 5 and assists in scapula protraction from a retracted position.
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.