Name: Pectoralis Major and Minor SA Active Stretch
Uploaded: 2023-04-26T01:01:54.000Z
Duration: 4 min 23 s

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https://stream.mux.com/yl6p3jLmk6jOm5Ye6yMdBcctKDxQCYNVC7Gf3gWKnG8.m3u8

Learn how to properly perform the pectoralis major and minor self-administered active 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 and pectoralis minor 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 mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase flexibility, improve mobility, and restore optimal shoulder mechanics while reducing injury risk.

Introduction to Active Pec Stretching

Techniques for Enhancing End Range Strength

Demonstration of Active Stretch with Foam Roll

Variations of the Active Stretch for Pectoralis Muscles

Key Protocols and Conclusion

Pectoralis Major and Minor SA Active Stretch

This is Brent, President of B2C Fitness, and in this video we're doing our active pec stretch. So that's an active stretch that's going to concentrate on increasing extensibility of both our pectoralis major, and pectoralis minor. I'm going to assume at this point that we've already done our release techniques, as well as done static stretching to return this muscle to optimal length. Now, active stretching we're going to use to help increase end range strength of our functional antagonists, which in this case are going to be our mid and lower traps, as well as to start returning optimal or normal reciprocal inhibition back to our upper body mechanics. I'm going to have my friend, Leanne, come out and help demonstrate this technique. Some of you have seen protocols for active stretching, and obviously all we need to do is take a muscle to its end range and then try to activate the functional antagonists. However, it is often helpful to use gravity to create a little bit extra overpressure, a little added force, to our active stretches. In this case, to increase the amount of force on Leanne's pecs, I'm going to go ahead and use gravity while she's in a supine position to help push a little further. So the first position we're going to use here, is I have Leanne on a foam roll. You could use a half foam roll, or a yoga mat balled up to help elevate her off the ground. This is going to help to position her spine so that we get a little bit of thoracic extension. That thoracic extension is going to help put our scapula in the place they need to be, which is going to be posteriorly tilted. So if we end up in thoracic extension of the scapula, a little bit posteriorly tilted, she's then going to take her arms and put them back behind her head like this. This is going to further posteriorly tilt her scapula, as well as upwardly rotate. Now, if you remember your functional anatomy, pectoralis minor does downward rotation and anterior tipping. So already at this point I have her at a static pectoralis minor stretch. We know her pectoralis major, as well, is on stretch because I am horizontally abducted, as well as fully externally rotated in this position. Now, from here, all Leanne has to do is squeeze her shoulder blades back together trying to get her elbows to the floor. She's going to hold that position for 2 to 5 seconds, and then she's just going to relax, and she's going to do this anywhere from 8 to 15 times. Now, there are a couple of variations we could do to this stretch. If this did not work for Leanne, I can have Leanne put her hands on the floor. So she's in the shape of a big T, or maybe a little bit more like a Y, we still want a little bit of elbow above the shoulder, we still want to keep her hands up just a little bit to ensure upward rotation of the scapula, but she can do the same thing here. All she's going to do is, she's going to retract her scapula and try to kind of flatten her forearms against the floor. She's going to hold for 2, really try to open up, and she's going to relax. Make sure you're drawn-in. Be very careful  that when you have them put their hands out like this they don't start doing this, that anterior tipping. That's a sign that their pectoralis minor is very tight ant heir trying to compensate around it. Obviously if that's what we're trying to stretch, we want to ensure that she stays down and back in her shoulder blades,  posteriorly tipped, we want to ensure that she is retracting around this foam roll, and that she is in fact lengthening her both pectoralis minor and a major by reaching up, out and down towards the floor. So there you guys have it, that is your pec active stretch for both pectoralis minor and major. The protocols for active stretching are always the same, it's going to be 2 to 5 second holds at end range, contracting those functional antagonists, which in this case was mid traps and lower traps, and you're going to do 8 to 15 reps, or you're going to continue doing reps until you see a little bit of an increase in extensibility. I hope you enjoyed this video, I hope you enjoyed the technique. Thank you Leanne, and we'll see you again soon.

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Active Pectoralis Major, Pectoralis Minor, and Subscapularis Stretch:

As with many of the active stretching techniques, the position used is nearly identical to the static stretching technique (Crucifixion Stretch) for the same muscles.

Have your patient/client assume a hook lying position (supine with legs bent and feet flat on the floor), with a 3' foam roll along their spine, extending from occiput to sacrum.

Ensure that your patient/client feels stable and relaxed.

Ask your patient/client to reach out up with elbow bent until they reach roughly 110° of shoulder abduction. Your patient/client may place their hands behind their head for comfort (although less force will be imparted on the target tissues).

Note: If the patient/client does not keep their elbows above their shoulders (greater than 90° of abduction), it is unlikely that posterior tipping of the scapula will be imparted and the pectoralis minor will not be lengthened.

Ask your patient/client to allow their hands and forearms to sink back to the floor, allowing gravity to provide all the necessary force to lengthen the pectoralis major, pectoralis minor, and subscapularis.

Cue your patient or client to try and press their elbows toward the floor, contracting their posterior deltoids, trapezius muscles, and rhomboids.

Hold this position for 2 – 4 seconds and repeat 10 – 15 times.

Half foam rolls for the less stable and flexible: Half foam rolls for the less stable and flexible: If a round foam roll results in the client/patient feeling unstable, or results in too much elevation so that the hands cannot touch the floor, switch to a half foam roll (half-circular, not 18").

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