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Pectoralis Major and Minor SA Static Stretch

This video shows how to safely and properly perform a static stretch for the Pectoralis Major and Minor muscles. Learn how to increase flexibility to reduce the risk of strain or injury from everyday activities.

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Transcript

00:02 - 00:07This is Brent, President of B2C Fitness, and we're talking about our static stretching
00:07 - 00:11techniques. In this video, we're going to tackle the pec stretch. Of course, if
00:11 - 00:14we're dealing with individuals with upper body dysfunction,
00:14 - 00:18we have adaptively shortened structures, we can't just deal with the pec major, we
00:18 - 00:22have to make sure the pec minor is incorporated in the stretch as well. So,
00:22 - 00:25I'm going to have my friend Laura come out and help me demonstrate how to take our
00:25 - 00:30standard pec wall stretch, and ensure that our pec minor is getting lengthened
00:30 - 00:31as well.
00:31 - 00:35All right, so you guys can see how we have this set up. Her elbow is just past
00:35 - 00:36the edge of this wall,
00:36 - 00:42she's got her elbow bent, and her hand kind of curled up just a little bit.
00:42 - 00:45The reason we're going to go ahead and do that is if we get straight out,
00:45 - 00:49we get straight out with the fingers extended, it's real easy to lengthen our
00:49 - 00:50median and ulnar nerve, and you'll
00:50 - 00:53get this, like, tingly sensation down the arm.
00:53 - 00:57We don't want to deal with any of that, for now, anyway. We want to make sure
00:57 - 01:01that we're stretching these two structures. We stick to our goal, so to
01:01 - 01:02speak.
01:02 - 01:05So, we got this stretch, this is a good stretch,
01:05 - 01:08this is our pec major stretch, you guys have all seen this. You've probably seen
01:08 - 01:13it, however, with the elbow kind of down the wall this way. I see a lot of people
01:13 - 01:14stretch this .
01:14 - 01:18This might be effective for the pec major, but it certainly is not effective
01:18 - 01:23for the pec minor. So a little anatomy lesson-- our pec minor goes from coracoid
01:23 - 01:25process, to ribs three, four, and five.
01:25 - 01:32It protracts the scapula, downwardly rotates the scapula, and anteriorly tips
01:32 - 01:37the scapula. So what I need Laura to do to ensure that we lengthen the pec minor,
01:37 - 01:43she's going to bring her elbow up, so this way we have upwardly rotated the scapula,
01:43 - 01:45lengthening the pec minor a little bit.
01:45 - 01:49She's going to retract her scapula, lengthening the pec minor a little
01:49 - 01:52further, and then actually as she retracted, she also did just a little bit
01:52 - 01:58of thoracic extension for me, which is going to posteriorly tip her scapula and
01:58 - 02:01lengthen the pec minor, just that much further.
02:01 - 02:07She should feel this both along this lateral aspect of her pec, as well as
02:07 - 02:12possibly through the whole body of the pec major. I do find that of the two, pec
02:12 - 02:17minor has a much larger propensity to get tight in individuals. Even when most
02:17 - 02:19people are talking about pec soreness,
02:19 - 02:23I find a lot of people will point to their pec minor. So don't be surprised that
02:23 - 02:28you set somebody up, and this is the only place they feel it. Now with all static
02:28 - 02:33stretching guys, we are going to hold a position calmly, we're going to take nice, deep
02:33 - 02:37breaths, and we're going to wait for a feeling of release
02:37 - 02:41ideally. This should take somewhere between 30 seconds and two minutes and
02:41 - 02:46we should see some sort of increase in length, increase in extensibility,
02:46 - 02:49increase in range of motion in her scapula
02:49 - 02:54if this stretch is effective. I hope you guys enjoy this technique.
02:54 - 02:57I hope it's effective for you, and I hope that helps correct some dysfunction you
02:57 - 02:58guys have. I'll talk with you soon.

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