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