Name: Pectoralis Major and Minor SA Static Stretch
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 3 min 3 s

English captions

https://stream.mux.com/LJk8fKLZFjIdXoWJz01whZQVg6V7RugMRlkmmH6EgJ02Q.m3u8

Learn how to properly perform the pectoralis major and minor self-administered static 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 safe stretch application to effectively improve anterior shoulder flexibility, reduce pectoralis muscle tightness, and enhance shoulder mobility. Support optimal scapular positioning, improve posture, and promote balanced shoulder mechanics with this targeted stretching technique. 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 Pec Stretch Techniques

Correct Demonstration of Pec Minor Stretch

Understanding Pectoral Anatomy and Muscle Tightness

Guidelines for Effective Static Stretching

Pectoralis Major and Minor SA Static Stretch

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

Home

Videos

Knowing levator scapulae, rhomboids, upper trapezius, and pectoralis minor release and lengthening techniques can reduce shoulder pain, neck pain, scapulothoracic pain, etc. and improve fitness performance.

Scapula Muscles: Release and Lengthening

Integrated functional anatomy of the pectoralis major. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common strength exercises, foam rolling, release techniques, and stretches for the chest muscles.

Pectoralis Major

Knowing internal rotator release and lengthening techniques can reduce shoulder pain, neck pain, scapulothoracic pain, etc., and improve fitness performance.

Shoulder Internal Rotator and Posterior Deltoid: Release and Lengthening 

Integrated functional anatomy of the pectoralis minor. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common exercises, foam rolling, release techniques, and stretches for the pectoralis minor.

Pectoralis Minor

Wall Stretch (for when you do not have a 3' long foam roll handy):

Have your patient/client assume a position standing perpendicular to a door jam, column, corner or solid object.

Ask your patient/client to place their forearm on the solid object with the elbow bent and slightly higher than the shoulder.

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.

Check your patient/client's posture, ensuring that the feet are parallel and hip-width, neutral pelvis and spine are maintained, and the scapula is retracted and depressed.

Ask your patient or client to "turn-out" or take a small step forward; gently pulling the arm into enough horizontal abduction to induce a mild stretch.

Note: if your patient/client had to dramatically change their posture or take a large step forward to achieve a "stretch", start over and re-position the patient/client so a small motion will impart a "stretch" and posture can be maintained.

Hold for 30 to 120 seconds, or until a release, a reduction in discomfort, or change in extensibility is noted.

Locking the elbow and extending the wrist and fingers - The combination of elbow extension, wrist extension, and horizontal abduction can result in an intense ulnar and median nerve stretch. Nerves do not like to be stretched. Keep the fingers relaxed, the wrist neutral and the elbow bent.

Pectoralis Major and Minor SA Static Stretch

Upper Trapezius SA Static Stretch

Crucifixion Stretch (Static Pec Stretch, Sub-occipital Release & Gentle Thoracic Mobilization)

Posterior Shoulder Stretch Modifications (Sleeper Stretch on Wall)

Levator Scapula SA Static Stretch

Posterior Shoulder Stretch: Sleeper Stretch

Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose

Comments

Guest