Pectoralis Major & Minor Static Stretch

Pectoralis Major & Minor 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.

36 Replies to “Pectoralis Major & Minor Static Stretch”

  1. Yes, I am the same girl from the "3 Rules of Muscles" section of the B2C Intro to Functional Anatomy workshop. Great to be a part of such an informative and educational video series for all fitness pros.

  2. Thanks Midtra52,
    I do my best to keep things simple, but thorough enough to touch on the major issues I have addressed through the years. Not to mention that I am continually trying to reinforce "Functional Anatomy" as the foundation for our practice.
    Thanks again for the comment.

  3. Hi Brent,

    I have had rounded shoulders for years due to lifestyle. I am in front of a computer at work 8 hours Mon-Fri and even at home. I find that after a period of time I tend to slouch forward. When I was weight training, I would only do pushing lifts such as the bench press and completely neglected my back. This made the issue of rounded shoulders worse.

    However, after doing research and looking through videos I want to say that yours shows us a great stretch but you also explain it. TY!

  4. Hey StevieSparkZ,
    So glad you found my stuff. I hope you are adding some pulling and "Isolated Activation for the Upper Body" exercises as well. Keep strong and balanced, and know that you have an ever growing resource of information at my site.

  5. overall good instruction- however when instructing the client to retract scapulas that is transforming the passive or static stretch into an active stretch by contracting the antagonist. Secondly, I've found that by rotating the pelvis and torso in the opposite direction to the stretch that this increases the effectiveness of the stretch. The posterior movement of the scapula by performing exterior rotation of the humerus and upward rotation of the clavicle assists the pectoralis major stretch.

  6. Hey Roger,
    You can cue scapular retraction to attain the optimal position and then cue the individual to relax, maintaining a "more static" stretch. Posteriorly rotating the pelvis, although it has no impact on the pectoralis major or minor may translate the body forward increasing horizontal abduction, retraction and posterior tipping. The relative external rotation and abducted position of the shoulder should create the posterior tipping and clavicular elevation you are looking for.

  7. does static stretching cause muscles to become weaker? I have slightly tight pec minor/major which is bringing my shoulders forward and I want to fix this issue because I weightlift / bodybuild

  8. been trying to find a way to hit pec minor…this worked great! I didn't even feel pec major because pec minor is so tight lol Thanks!

  9. I am finishing up my PTA degree.  You are my go-to person when I want ideas for stretching and strengthening exercises and/or detailed explanations.  You are a fantastic teacher!

  10. Thanks, good video. Cute assistant.

    Anyway, I feel I have to learn heavily into the stretch to actually feel it in my pec minor, and it doesn't look like that happens in this video?

    Am I doing it wrong maybe?

  11. when I do this stretch i feel more discomfort the back of my scapula. Would a contract/relax stretch be more beneficial in my case.? I believe my shoulder external rotation ROM is not optimal ( if I put a barbell across the back of my shoulders like i am doing a squat, my shoulders only external rotate 70 degrees not 90. Would lat and subscapularis stretches be more beneficial for me?

  12. As always, very well explained. I have been using different techniques to release PM but I am definitely going to include this one with my clients.

  13. I feel pain on my rotator cuffs whenever i do these kind of exercise so plz tell me what's cousing me to feel pain and i really want to stretch the pec minor as i am having a bad posture on my right shoulder and also winging scapula. thanks

  14. Hi, great video, what do you think about stretching pecs on a bench laying on the back with dumbbells and letting the arms go back and down ?

  15. Hi Brent, thank you so much for these educational and informative videos! They are are helpful. I have a question: with the pec minor stretch, I performed this with elbow flexed and wrist slightly flexed as well but I still experience tingling and numbness in my hand. Does that indicate TOS or just severe pec minor tightness?

  16. Hi, I find external rotation difficult. I'm trying to correct the lack of mobility within my shoulder, when in the military press position. I can't get my hand perfectly above my head with a stable spine.

    Thanks subbed.

  17. Wow this really explains a lot !3 years ago I pulled something from what felt like from my back to my pec, after getting an MRI recently and finally found out that my problem was snapping scapula syndrome. Due to this injury It has prevented me from gaining most muscle on the side of my right pec. It almost looks deflated compared to my left side which has suuucked. I hope these exercises make a difference, thank you so much

  18. Hi Brent, I get quite a lot of discomfort between the humerus and acromion when doing this stretch on my left side which has the tight pec minor, but not the right side (which doesnt have a tight pec minor!). Is there anything I can do to prevent this pain?

  19. Hey man, just wondering what's your thoughts on using a lacrosse ball to rub out the area (using the wall) while in this stretched position?

  20. hi, I have so much pain in this area and can hardly life my arm. I was told by my PT it is in the pec minor area. Please tell me my next step . Stretching is very painfurl right now.

  21. If I send you my MRI will you look at it?
    It shows no tears or anything but still I experience pain while flexion movement of shoulder and while throwing…

  22. Hi,
    What is the difference between this stretch and the manual stretch you made a video on – the one where the patient is lying on a table with a rolled up towel underneath the scapula?
    Also, is there a chance that this stretch can stretch out structures in the anterior shoulder that you don't want to stretched? Thank you.

  23. Brent, here are my symptoms…..feeling pain from the pressure point in the left shoulder, sometimes I get forearm pain (top), ring and baby finger pain and numbness mostly more numb than pain. The pain from the pressure point area is not constant unless I do things with my arm. History of how I think I got this problem….I am a pest control operator for over 20 years, carrying the sprayer at any given time with 1-2 gallons of liquid in the sprayer. Could carrying this all these years cause these problems?

  24. hi my mum had a fall injiry her mri is ok but she fail to grip things and too much pain can i send u her mri

  25. should ym arm/shoulder be behind my body or aligned with my body. because i feel some pain in my shoulders when its behind but when its beside i dont get a great stretch

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