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Dynamic Pec (Pectoralis Major and Minor) & Subscapularis Stretch

This step-by-step video shows how to do an effective dynamic pec stretch - specifically stretching the pectoralis major & minor muscles, plus the subscapularis - to release tension and give muscles a great stretch.

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Transcript

00:02 - 00:07This is Brent, President of B2C Fitness, and in this video we're doing our dynamic
00:07 - 00:10pec stretch, as well as getting a little bit of subscapularis involvement. If
00:10 - 00:13we're doing our dynamic stretching in this video, I'm going to assume that
00:13 - 00:16you've already done your release techniques for pectoralis minor and
00:16 - 00:20subscapularis if necessary. That we've already done static stretching to return
00:20 - 00:24an adaptively short and muscle back to its optimal length. We've used active
00:24 - 00:27stretching to reinstate optimal reciprocal inhibition and work on end
00:27 - 00:33range strength, and now we're working on optimizing neuromuscular control at the
00:33 - 00:37tempo of daily activity, or at the tempo of sporting activity. I'm going to have
00:37 - 00:41my friend, Laura, come out and help me demonstrate this exercise for once again
00:41 - 00:47pec dynamic stretching as well as some subscapularis. Now, this ball I have my
00:47 - 00:52hand is just filled with sand, it's a medicine ball, it weighs about 4 pounds.
00:52 - 00:56I'm going to have Laura get into a kneeling position first, just
00:56 - 01:01because it's a nice, stable position for this initial pattern or this initial
01:01 - 01:05progression. You will see that in dynamic stretching we progress in one of
01:05 - 01:09two ways. Either we progress through complexity and stability, that's that
01:09 - 01:14increased neuromuscular control, or we're going to increase in tempo which I'm
01:14 - 01:19sure you have done in the past. So, the first thing Laura's going to do, an easy
01:19 - 01:23way to get a little bit of pec stretching, is just to go through our PNF
01:23 - 01:28pattern. You will note that in a PNF pattern, keep going here Laura, the PNF
01:28 - 01:32pattern, providing she keeps her scapula depressed, her scapula is still going to
01:32 - 01:36upwardly rotate and posteriorly tilt, putting a stretch on her pectoralis
01:36 - 01:40minor. Of course, she's going through horizontal abduction and external
01:40 - 01:43rotation, so we know we get a lot of pec major stretching in there as well, and
01:43 - 01:48our subscapularis as an adductor and internal rotator, is also getting
01:48 - 01:52stretched in this. Now, her first regression, she has great neuromuscular
01:52 - 01:54control here, she has a nice drawn in maneuver here,
01:54 - 01:58her glutes are nice and tight in his position, I could just have her speed up.
01:58 - 02:02If I wanted to progress her, nice and simple, I'd just be like, "alright Laura, go
02:02 - 02:05ahead, start nice and slow, and as it feels better I want you to go ahead and
02:05 - 02:08speed up this movement pattern." Now, if I wanted to increase the amount of
02:08 - 02:14neuromuscular control this takes, I could start adding in other joint motion. So what
02:14 - 02:17I'm going to have you do this time is I'm going to have you reach down and touch this toe, so
02:17 - 02:20that you're turning in and flexing at the spine, and you're going to reach back
02:20 - 02:27out and stretch, good. So, now we've made this movement pattern a little larger. She's
02:27 - 02:31getting a bigger stretch through her trunk, she's actually getting a little bit of
02:31 - 02:35glute work here on her right side, so I'm working that cross motor pattern. How does
02:35 - 02:40that feel? -Good. Feel it starting to loosen up a little bit? -Absolutely. Good. I can take
02:40 - 02:46this another step, a really easy step, just have her stand up. So I'm going to have Laura go
02:46 - 02:49ahead and stand up, she's going to mind her kinetic chain checkpoints, with his
02:49 - 02:56first one's she's going to have feet parallel to each other, draw-in, glutes tight and she's
02:56 - 02:59just going to go back through that PNF pattern. Of course, in this position you're
02:59 - 03:03going to be paying more attention to what's going on here. In a standing
03:03 - 03:08position she's going to be a little less stable. So, once again, we can have her start
03:08 - 03:14off nice and slow, go ahead and start speeding up as she feels warm.
03:15 - 03:19Of course, Laura looks great doing this. I can then add to the complexity as well,
03:19 - 03:24add some other muscles in and kill a few birds with one stone here by having
03:24 - 03:29Laura turn this into a chop to PNF pattern. So what I'm going to have Laura do
03:29 - 03:34is she can take a little wider stance this time, I want her to reach down, she's
03:34 - 03:37going to internally rotate on this side, make sure this knee stays a little bit
03:37 - 03:42bent, reach to the outside of this foot, and then she's going to stand up into a
03:42 - 03:46PNF pattern. Alright, so let's see that.
03:52 - 03:55So if I'm doing this, you can see I'm getting a lot of the external
03:55 - 03:59rotators of her hip on this side, as well as some dynamic stretching for the
03:59 - 04:02external rotators of the hip on the side. She might feel it on the biceps femoris,
04:02 - 04:07that lateral a hamstring on this side as well, as well as getting some calf
04:07 - 04:11involvement, some peroneal involvement on that side, as well as increasing the
04:11 - 04:18dynamic flexibility of her shoulder. So there you go, that's our dynamic
04:18 - 04:23pec and a little bit of subscapularis stretch. We went from a half kneeling
04:23 - 04:28position PNF pattern, half kneeling with reach to PNF pattern, we've added our
04:28 - 04:35standing PNF carry away, and then finally we did our chop pattern to PNF carry
04:35 - 04:41away, and of course, all of those progressions we could go from a moderate
04:41 - 04:45or slower tempo, up to a little bit quicker tempo. Hope you enjoy the
04:45 - 04:48video. Thank You Laura.

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