The pectoralis minor connects to the third, fourth and fifth rib, connecting with the scapula. When your pectoralis minor is supple and stretched, it can better lower your upper arm from a raised position, or rotate your upper arm rearward at the shoulder joint, according to the Washington University School of Medicine. Spending a lot of time at your computer can create stress on your shoulders because of the internal rotation that can happen with poor posture and slumping. This, in turn, tightens the pectoralis minor because it’s constantly pulling the shoulders inward and downward. Stretches for tight pectoralis minor muscles can help ease your body back into better alignment.
Stretching with a Block
Using a block or bolster can help you target tight pectoralis minor muscles. To achieve this stretch, lie on your back with a block placed lengthwise along the middle section of your back. Stretch your arms up toward the ceiling, and then slowly lower them to the ground above your head, according to Yoga Journal. If the stretch is too intense, place additional blocks, bolsters or pillows so that your hands and arms can rest a bit higher from the ground. Stay here for several moments, breathing deeply, allowing the pectoralis minor to relax.
Stretching with a Doorframe
To isolate the pectoralis minor from the pectoralis major in a stretch, stand near a doorframe with the right side of your body closest to the flat surface. Place your right palm against the doorframe a few inches above shoulder height. Stretch your left hand across your low back, as if you were going to tuck it into your right back pocket. Step forward with your right foot, breathing for 45 seconds to 1 minute, allowing the tight pectoralis minor to relax and stretch. Then release and switch to stretch the other side.
Stretching with a Wall
An alternate way to stretch the pectoralis minor is to stand near a wall with your right shoulder pressing lightly into the flat surface. Relax your right arm down along your side, and then slowly rotate your palm to face the wall and lift the right arm to just below shoulder height. If your pectoralis minor is too tight to achieve this range, keep the arm slightly lower. For a more intense stretch, slightly turn away from the wall and toward the left. Then switch to stretch the other side.
Working with Your Shoulders
Because of the intimate relationship between the pectoralis minor and scapula, you can also achieve stretching benefits by incorporating stretches associated with both. Scapular retraction is directly associated with a pectoralis minor stretch, according to the Journal of the American Physical Therapy Association. To achieve scapular retraction and a pectoralis minor stretch, stand straight and drop your shoulders away from your ears. Lift our sternum, and then imagine pinning your shoulder blades closer together along your back. As you draw them together, also drop them lower. When your shoulders become more relaxed, interlace your fingers behind your back and keep your wrists pressed together. Breathe and continue lifting the sternum to stretch the pectoralis minor.
Morgan Rush is a California journalist specializing in news, business writing, fitness and travel. He's written for numerous publications at the national, state and local level, including newspapers, magazines and websites. Rush holds a Bachelor of Arts from the University of California, San Diego.
Original article and pictures take livehealthy.chron.com site
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