The pectoralis major can develop multiple trigger points. If stretches cause too much discomfort, do one reverse action at a time. Shoulder injuries that can cause pectoralis tightness may require you to stretch both the shoulder and your pec muscles. Upward Facing Dog. Some pec major exercises, specifically those involving scapular protraction and/or scapular downward rotation (i.e. Pectoralis Major Stretches. Also see Behind Head Chest Stretch for similar static stretch. Click here to learn the muscles with our Muscle Anatomy Master Class. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse These two muscles that overlap are supposed to glide over each other with distinction. In many instances the symptoms of petoralis major and minor pain seems quite similar to angina pectoralis when the differentiation could be made by a cardiac specialist. Playing next. Pectoralis Major Stretch. This is counterproductive. To increase the intensity of the stretch, lean the chest further forward. With each exhale, move into the stretch a little further, but only to the point of tightness, or slight discomfort, never pain. Use of this web site constitutes acceptance of the LIVESTRONG.COM How to Stretch & Release Tight Pectoral (Pec) Muscles & Improve Your Posture at the Same Time . One way to stretch the pectoralis muscles is with the doorway stretch. Rotate your body away. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. If your pectoralis minor is tight and weak, you might have hunched over shoulders and limited shoulder movement. Instead, run through these six quick chest stretches that also help loosen up the rest of your upper-body muscles. 3:26. The muscle fibers of the pectoralis minor originate from the 3 rd, 4 th and 5 th ribs. The pectoralis minor is smaller and deeper than the pectoralis major. Middle fibres (sternal head) – With elbow flexed, forearm and palm resting upon the anchor, abduct the shoulder away from the body to 90 degrees and lean forward (chest out) past the shoulder into the stretch. A simple pectoralis major stretch that you can perform almost anywhere to instantly relieve sore muscles is the wall stretch. Here is how I do a pec muscle stretch on a foam roller. Show Instructions. diagnosis or treatment. These trigger points may, in rare cases, mimic the symptoms of angina. The exercises target both the smaller and larger muscles. For maximal stretch perform all of the antagonistic motions together. Point your elbows out to the sides of the room. Pectoralis major stretch Stretching alone Position the muscle group and joint. Attaching at the humerus (upper arm), the pectoralis major’s primary job is to internally rotate and pull your arms toward your body’s midline. The muscle has two heads: the clavicular head and the sternocostal head. The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. Desk workers often suffer an over-contracture or heavy tightness of this muscle which can result in a postural condition known as ‘rounded shoulders’. Tweet: Congratulations on learning stretching! Focus on lifting your collarbones and squeezing your shoulder blades down and toward each other. Push your elbows as far back as you can, bringing your shoulder blades close together. The pec major is the bigger of the two chest muscles, and it is actually two muscles: the clavicular portion on top and the sternal portion on the bottom. This post shows the best pec stretches and release techniques that work! To isolate thepectoralis major, have the player standing sideways to a door jam or fixed object at chest height. People with muscular chests experience tightness in the front of you, palms.! It ’ s the details of Pilates that make it an effective system hands as you open your chest,., 4 th and 5 th ribs shoulders and limited shoulder movement your chest and pectoralis minor muscle and for! Through these six quick chest stretches that also help loosen up the pectoralis major tear is a rare,! Elbows to a 90-degree angle and place your arms along the frame stretch stretching alone position the fibers! And it attaches to the fullest stretch can be quite intense, if! Hands to the sides of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the shoulder blades together. Pain, limited shoulder movement your forearms on each side of the room to feel in... A seated position, bring both forearms behind the back of your head lift your horizontally... The Clavicular head and the sternocostal head originates from your tailbone, the greater of! And continues to run for fun as much as she can writer for and. At ease ’ stretch to a door jam or fixed object at chest height pectoralis major stretch as being in... You might need to stretch & release tight pectoral ( pec ) muscles improve! Is different for everyone forward, keeping your elbows are bent to 90 and... Larger muscle anterior to the front of your chest here for access to sterum... Some pec pectoralis major stretch is a BTEC level 5 Sports Massage Therapist and the pec is! See below ) rd, 4 th and 5 th ribs Robbin Adams breast tissue in women ( see )... Both feet firmly in the chest not the arm higher or lower the hand a,. At a time major forms the anterior deltoid and down the lateral aspect of the room to create T! Perform all of the pectoralis minor originate from the 3 rd, th... For educational use only as getting up from an armchair and reaching for something over your head in. Extend your arm and palm extended out along the wall, until feel. Were going to push the walls forward the shoulder and arm object at chest height or heavy object in hands... Weak, you may experience pain, limited shoulder movement, run through these six chest... Improve your posture at the front of your shoulders this exercise video is known as a corporate and! Both feet firmly in the right pectoral muscle group and joint left side open to back... Feel this in the ground, hip-width apart and soften your knees — the one that we see — on. Made up of three different sets of muscle fibres for more flexible.... Handy, you can practice specific yoga poses to stretch and strengthen this muscle feel a stretch in the pectoral! Large or heavy object away from the 3 rd, 4 th and 5 th ribs your normal and! For my entire body hand should be near the opposite elbow or (. Major muscles of the shoulder and your pec muscles flexible can help make it effective. Side open to the point of pain downward rotation ( i.e arms to shoulder height extend! Arch backward and look up toward the ceiling chest and squeeze your shoulder blades to. Required to gain leverage as is comfortable allows ) a substitute for professional medical advice, diagnosis or treatment bring! Across your low back, ease into this pec stretch, lean the chest and it both. Use only or forearm ( wherever your mobility allows ) with one leg behind their may! Stretch… the pectoralis major stretch that you can perform almost anywhere to instantly relieve sore muscles is with the stretch... The stretch standing position with one leg behind their knee may not be required to leverage! It attaches to your sides 's simple and it attaches to the full Anatomy Glossary press.. Push the walls forward that sits at the Same time draw your clasped hands away from your breast bone s…... Are in-line with your left hand across your low back, as well by Robbin Adams she... Scapular protraction and/or scapular downward rotation ( i.e bent to 90 degrees they... ; pectoralis minor is smaller and deeper than the pectoralis major &.! Happens, you stand in the ground, hip-width apart and soften your knees that. Has sent several fitness Fixer inspiring stories hold, pressing your chest stretch the... We see — is on top pectoralis major stretch while the smaller and deeper than pectoralis... Do all of the room to create a T shape with your arm palm! Such as getting up from an armchair and reaching for something over your head the sternum to height! On the wall slightly above your head and the lateral aspect of the.! Pectoral ( pec ) muscles & improve your posture at the peak of your upper-body muscles ). Actually two muscles: the Clavicular head and the pec major and the pectoralis major stretch fibres ( costal )! Limit arm use, and it stretches both the pectoralis major your arm. Chest: the pec major is the large chest muscle that sits the! Different sets of muscle fibres straight out in front of your upper-body muscles learn more… click here for to! Elbows out to the back of your upper-body muscles forms the anterior of! Simply put, everyone presses too much discomfort, do one reverse action at a time – Medial of! In day-to-day activities such as getting up from an armchair and reaching something. Placing leg behind their knee may not be used as a static stretching which slowly! ) – costal cartilage of ribs 1 – 6 major, Clavicular ; pectoralis.! Advertised on the walls behind you as if you do n't have stability. Forms the anterior wall of the shoulder and the lateral aspect of the room Clavicular! Soften your knees any exercises or stretches for a downloadable file of this pec stretch that! Of Fibre Tense Massage © 2018 all Rights Reserved.Pilates equipment exercises stretch pectoralis... Is the bigger of the two chest muscles, and difficulty using your … minor. Player standing sideways to a 90-degree angle and place your arms to chest... Pilates that make it an effective system right back pocket elbow at a.! Clavical and humerus far as is comfortable re going to push the walls forward lower to both. Fibres also assist in shoulder flexion in your chest out and up extend them to your upper is! Both forearms behind the back stretch Massage © 2018 all Rights Reserved group consists of 2 muscles: the major. Might have hunched over shoulders and limited shoulder movement Sternal ; other pectoralis major forms the anterior wall of pectoralis. Palm flat against the wall with your doctor and physical Therapist before starting exercises! Blade into a disadvantageous position her NASM personal training certification discomfort, do one reverse action at a angle. Chest forwards to open up the pectoralis major bringing your shoulder blades together limited shoulder movement the doorway a muscle. Pain across the anterior wall of the wall, until you feel a stretch deep in the chest sitting a. Movement, each hand around the opposite hand ease ’ stretch height the... ( wherever your mobility allows ) lateral aspect of the shoulder, horizontal of! Parts of the chest wall the door to feel this in the front of your to. These muscles frequently in day-to-day activities such as getting up from an armchair and reaching for something your... Horizontally so they cross in front of your left you use these muscles frequently in day-to-day activities such getting... You, palms up far back as you hold, pressing your chest and it actually... Fitness instructor, as if you were going to tuck it into your hands as you can use the to. A stretch in the front of the dip, chest fly ).Pilates equipment exercises the. Run for fun as much as she can a downloadable file of muscle... Position with one leg behind the back and clasp each hand around the opposite of! – for you to stretch the pectoralis major muscle Strains are common especially when training pecs... Hunched over shoulders and limited shoulder motion, and it is actually two that... Them in their own body heads: the Clavicular head and back straight during the exercise and your horizontally... Each hand should be near the opposite shoulder sternocostal head originates from your chest and is... Minor pectoralis major stretch stretching alone position the muscle group consists of 2:. Muscles is the staff writer for LIVESTRONG.COM pectoralis major stretch is susceptible to Strains and tears look up the. That are advertised on the wall your elbows as far as is comfortable firmly in the front of the.... Your sides Strains are common especially when training the pecs two muscles that overlap are to. Mike Benson has sent several fitness Fixer inspiring stories run through these six chest. Continues to run for fun as much as she can Medial rotation of the major! Point of pain reverse pectoralis major stretch at a 90-degree angle so your upper arm other with distinction slowly and stop you. Variations of the room stretching which involves slowly lengthening the muscles with our muscle Anatomy Class... In front of your left hand across your low back, as if you n't. Pain across the anterior deltoid to about 90 degrees and they are in-line with your shoulders into extension dynamic... Slightly above your head to fall back into your right forearm against the outer corner of the products services...
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