0:02 This is Brent, President of B2C Fitness, and we're talking about our static stretching 0:07 techniques. In this video, we're going to tackle the pec stretch. Of course, if 0:11 we're dealing with individuals with upper body dysfunction, 0:14 we have adaptively shortened structures, we can't just deal with the pec major, we 0:18 have to make sure the pec minor is incorporated in the stretch as well. So, 0:22 I'm going to have my friend Laura come out and help me demonstrate how to take our 0:25 standard pec wall stretch, and ensure that our pec minor is getting lengthened 0:30 as well. 0:31 All right, so you guys can see how we have this set up. Her elbow is just past 0:35 the edge of this wall, 0:36 she's got her elbow bent, and her hand kind of curled up just a little bit. 0:42 The reason we're going to go ahead and do that is if we get straight out, 0:45 we get straight out with the fingers extended, it's real easy to lengthen our 0:49 median and ulnar nerve, and you'll 0:50 get this, like, tingly sensation down the arm. 0:53 We don't want to deal with any of that, for now, anyway. We want to make sure 0:57 that we're stretching these two structures. We stick to our goal, so to 1:01 speak. 1:02 So, we got this stretch, this is a good stretch, 1:05 this is our pec major stretch, you guys have all seen this. You've probably seen 1:08 it, however, with the elbow kind of down the wall this way. I see a lot of people 1:13 stretch this . 1:14 This might be effective for the pec major, but it certainly is not effective 1:18 for the pec minor. So a little anatomy lesson-- our pec minor goes from coracoid 1:23 process, to ribs three, four, and five. 1:25 It protracts the scapula, downwardly rotates the scapula, and anteriorly tips 1:32 the scapula. So what I need Laura to do to ensure that we lengthen the pec minor, 1:37 she's going to bring her elbow up, so this way we have upwardly rotated the scapula, 1:43 lengthening the pec minor a little bit. 1:45 She's going to retract her scapula, lengthening the pec minor a little 1:49 further, and then actually as she retracted, she also did just a little bit 1:52 of thoracic extension for me, which is going to posteriorly tip her scapula and 1:58 lengthen the pec minor, just that much further. 2:01 She should feel this both along this lateral aspect of her pec, as well as 2:07 possibly through the whole body of the pec major. I do find that of the two, pec 2:12 minor has a much larger propensity to get tight in individuals. Even when most 2:17 people are talking about pec soreness, 2:19 I find a lot of people will point to their pec minor. So don't be surprised that 2:23 you set somebody up, and this is the only place they feel it. Now with all static 2:28 stretching guys, we are going to hold a position calmly, we're going to take nice, deep 2:33 breaths, and we're going to wait for a feeling of release 2:37 ideally. This should take somewhere between 30 seconds and two minutes and 2:41 we should see some sort of increase in length, increase in extensibility, 2:46 increase in range of motion in her scapula 2:49 if this stretch is effective. I hope you guys enjoy this technique. 2:54 I hope it's effective for you, and I hope that helps correct some dysfunction you 2:57 guys have. I'll talk with you soon.
