Name: Dynamic Pec (Pectoralis Major and Minor) & Subscapularis Stretch
Uploaded: 2023-04-23T07:03:30.000Z
Duration: 4 min 52 s

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https://stream.mux.com/jga4sfo6I01OB4300OdJ6bcmSGNCnNMX5GZvw2m8LcVdg.m3u8

Learn how to properly perform the dynamic pectoralis stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to effectively stretch the pectoralis major, pectoralis minor, and subscapularis while improving anterior shoulder flexibility and glenohumeral mobility. Enhance shoulder abduction, horizontal abduction, and external rotation range of motion while supporting optimal scapular mechanics and rotator cuff function with this targeted dynamic mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce anterior shoulder tightness, improve mobility, and restore optimal shoulder mechanics while reducing injury risk.

Introduction to Dynamic Pec Stretching

Initial Dynamic Stretching Techniques

Progressing the Stretch: Increasing Complexity and Tempo

Advanced PNF Patterns and Functional Movements

Summary of Dynamic Stretching Progressions

Dynamic Pec (Pectoralis Major and Minor) & Subscapularis Stretch

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

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Dynamic Pectoralis Major, Pectoralis Minor, and Subscapularis Stretch:

Have your patient/client assume a kneeling, half kneeling, or standing position and cue ideal 

 (feet hip-width, neutral pelvis, shoulders down, and back).

Use a light dumbbell, small medicine ball, or sand bell to add a small amount of resistance.

Ask your patient or client to perform a sweeping motion from the contralateral hip to a position reaching out and up above their head. The motion could be described as a "diagonal arc with external rotation", "unsheathing a sword", or as it is commonly known to physical therapists as "D2 Flexion" from the 

Have them return to the starting position and start again. It may be acceptable to allow a small amount of trunk rotation for the sake of fluidity of movement. However, this is not permission to sacrifice form; be careful to ensure a kyphosis is not adopted during the eccentric phase and that scapular elevation is not allowed during the concentric phase.

Perform 10 – 20 repetitions, gradually speeding up the tempo to near the speed of activity.

Switch sides or move on to the next technique.

Demonstration Necessary: This is a complicated movement pattern, that may initially appear strange to your client/patient.

Be Patient: As this is a complex movement pattern, allow time for practice. If it is not perfect after the first session, try again… and again. If it does not work in the 4th or 5th session, then it may be time to consider another technique.

Throwing the hand and weight into the finish position - Although we want to promote flexibility at higher tempos, we do not want patients/clients using initial momentum to throw their arm into the finish position (flailing), relying solely on passive tissue to halt the movement. Ensure they are maintaining an active contraction and control throughout the entire movement pattern.

Dynamic Pec (Pectoralis Major and Minor) & Subscapularis Stretch

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