This blog post contains the 7 best ways to perform an effective Pec Minor Stretch.
(The Pec Minor muscle is commonly tight in the vast majority of people and will generally benefit from a good stretch!)
How to release a tight Pec Minor:
Before performing a Pec Minor stretch, it is important to release the tight muscle first.
Pec Minor release
Instructions:
- Lie down on your stomach.
- Place a massage ball underneath the chest.
- Apply an appropriate amount of pressure on top of the ball.
- Make sure to cover the entire length of the muscle.
- Continue for 1-2 minutes.
How to Stretch the Pec Minor
When performing a Pec Minor stretch, is it essential that you specifically position your body so that you can FEEL the stretch in the desired area.
KEY POINTS:
- Keep the shoulder blades retracted (pulled back) and tilted backwards at all times.
- Aim to direct the stretch specifically to the chest (and not the shoulders).
- Exercise caution if you have a history of shoulder issues. (eg. Dislocations)
- Keep lower ribs lowered to prevent lower back from arching.
1. Wall stretch
Instructions:
- Place your palm and forearm high up onto a wall.
- Tilt your shoulder backwards throughout this stretch.
- Keep your lower ribs down to prevent the lower back from arching.
- Lunge forwards.
- Aim to feel a stretch in the chest region.
- Hold for 30 seconds.
2. Supine Pec Minor Stretch
Instructions:
- Lie down on your back.
- Place a foam roller in the center of the spine.
- (You can keep your knees bent for support.)
- Keep your lower ribs down to prevent the lower back from arching.
- Place your arms out in the out stretched position.
- Hold for 30 seconds.
3. 4 point kneel
Instructions:
- Assume the 4 point kneel position.
- Place your forearm onto a chair.
- Tilt your shoulder blade backwards.
- Lean your torso towards the floor.
- Hold for 30 seconds.
4. Floor Pec Stretch
Instructions:
- Assume a kneeling position.
- Place your forearm and palm on the floor in front of you.
- Lean your torso closer to the floor.
- Relax your arm.
- Tilt your shoulder blade backwards.
- Lean a comfortable amount of your body weight through your forearm/hand.
- Turn your torso away.
- Hold for 30 seconds.
5. Stretch with Foam Roller
Instructions:
- Lie down on your stomach.
- Assume the push up position.
- Place a small block/foam roller underneath your hand.
- Tilt your shoulder blade backwards.
- Lower your torso towards the ground.
- Turn your torso away from the hand that is on the block.
- Hold for 30 seconds.
6. Forward Lean Dip
Instructions:
- Place your hands on 2 surface tops.
- Lean your torso forwards.
- Tilt your shoulder blades backwards.
- Lower your torso.
- Hold for 30 seconds.
7. Fascial glide with arm lift
Instructions:
- Place your finger tips on the Coracoid Process.
- (Use Google to locate if you are not sure where it is located.)
- Apply a firm downwards pressure.
- Start to slowly lift your arm as you slide your fingers down the chest.
- Perform 5 repetitions.
Common questions:
a) How do I know if my Pec Minor is tight?
Instructions:
- Lie down on the floor.
- Take note of the back of your shoulder.
- Is it in contact with the floor?
Results: If the back of your shoulder is not in contact with the floor, it is likely that you have a tight Pec Minor.
b) What happens when Pec Minor is tight?
A tight Pec Minor will pull the shoulders into the rounded forward position.
This type of posture can lead to a range of issues.
For more information: Rounded Shoulders Exercises.
c) How long does it take to stretch a Pec Minor?
I recommend holding each stretch for at least 30-45 seconds.
If tolerated: You can maintain the stretch for up to 2 minutes.
Conclusion:
- It is very common to have a tight Pec Minor muscle.
- It can lead to issues such as Rounded Shoulders and sub-optimal shoulder mechanics.
- The best way to loosen up this muscle is to perform the suggested Pec Minor stretches.
- It is advisable to try each of the stretches to determine which one is the most effective for you.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me:
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. For more information: Medical disclaimer.
How often is it advised to hold these stretches? Do I perform these every day? If so, do I do every stretch?
Hi Viljo,
You can perform them multiple times a day for at least 30 -120 seconds.
You only need to do one of the stretches that gives you the best results.
(But I do strongly recommend that you at least try them all out in the beginning to determine which one is most effective for you.)
Mark
Mark, please finish a missing word:
The lower your elbows are in a doorway stretch, the more you are stretching your pec m______r.
Hey Jacib,
If you stretch the chest with elbows in a lower position, this would target the pec major more. Although – if you are able to posterior tilt the scapula in this position, you’d also capture pec minor as well.
Mark
Thank you!