Pec Stretch

Getting back into a regular exercise routine after the Winter months is always hard, especially sitting at a desk for 8 hours!! So we thought we’d do a blog on the pec muscles and and a great pec stretch.

Firstly, What are the Pectoral muscles?

The Pec muscles (Pectoralis Major and Minor) lie on your chest beneath your breast tissue. Pectoralis Major is a broad fan-shaped muscle that attaches from the sternum, clavicle (collar bone) and upper 6-7 ribs and inserts on the humerus (upper arm). Pectoralis Minor runs deep to Pec Major and attaches from rib 3-5 and inserts onto the front of the scapula.

With slumping posture, like looking down at your computer or phone, or with heavy chest weighted exercises, these muscles can become short and tight. If your shoulders feel rounded and turned inwards, it is most likely an effect of tight pec muscles. Doing regular Pec stretches can improve your posture and increase the range of motion in your shoulders and thoracic spine.

So, what is a good Pec stretch?

1. Pec stretch in a doorway

This stretch can be performed against mostly any vertical surface like a pole or wall, but a doorway works best as you can stretch both sides as you step through. If you struggle to reach both arms on, do one at a time.

1. Stand next to the frame of the doorway as though you are about to pass through it.
2. Bring your hands up so that your forearms and elbows are resting against each side of the doorway. Your elbow and shoulder should be at around 90 degree angles.
3. Step through the doorway if you are doing both sides or you can turn your body away from your elbow if you are doing one side.
4. You should feel a stretch between the chest and shoulder.
5. Hold it for 20-30 seconds. Repeat on the other side if you were only doing one side.

Variations

1. If the elbow is the same height as the shoulder, it will target Pec Major
2. If the elbow is above the height of the shoulder, it will target Pec Minor

Note: If the elbow is below the height of the shoulder, it will not target either muscles and be an ineffective Pec Stretch.

2. Thoracic Towel Pec Stretch

Another great Pec stretch is the Thoracic Towel Stretch that everyone from desk workers to gym goers to mechanics should be doing!

Mobility and flexibility through the spine is absolutely vital for pain- free movement on a daily basis. An area of the spine that has a tendency to become stiff and tight in the majority of desk workers and students we see, is the thoracic spine.

Increased tightness and stiffness from slumping can lead to a decreased ability to extend the Thoracic spine which can lead to;

• Neck pain
• Shoulder pain
• Headaches
• Rib pain

The Thoracic Towel Stretch is an excellent way of preventing this build up in stiffness and tightness from occurring if performed on a regular/daily basis. If you have a foam roller that’s excellent, but if you haven’t invested in one yet, don’t stress you can just use a bath towel! The only other requirements are a pillow and a firm surface to lie down on such as a carpeted area or floorboards.

Instructions for the Towel Pec Stretch are as follows:

1. If your using a towel, fold it in half width ways and then roll length ways to the end. The tighter you roll the towel the firmer the pressure on the spine. I always recommend when starting out with the exercise not to roll it too tight.
2. Place the pillow on the floor and then centre the towel underneath it length ways or substitute with the foam roller if you have one.
3. Lie down on top of the towel and have your head resting on the pillow. Make sure to have the top of the towel resting on the junctional area between the neck and the upper back and the bottom of the towel all way down towards the mid back. If you have a long foam roller, make sure you lie along it with your head resting on one end of the roller and your tail bone (sacrum) on the other.
4. Make sure to have your knees bent and arms out to either side to make a “T” shape with your upper body.
5. Rest there for approximately 4-5 minutes.

This exercise should provide you with a stretch through the front of the chest and a feeling of extension through the upper back. It should not cause you pain of any kind.

What else can you do to release the Pecs?

Spikey Ball for the Pecs

Similar to the doorway stretch you can perform this against a wall or lying face down. Alternatively if you don’t want to have your face in the floor/wall, you can roll the ball on the muscle with your opposite hand.

1. Place the spikey ball between your collarbone and armpit.
2. Hold it in a particularly tender point or use your hand or the weight of your body to roll it around over other parts of the muscle.
3. If you bring the ball too close to the midline, you’ll most likely be pressing on your ribs or sternum, which can be painful and cause bruising.

NOTE: While these stretches can help lengthen your pectoral muscles, it is important to get any chest/shoulder pain assessed by a practitioner.

For more information on stretches and exercises for your posture, book a consultation with one of our experienced Osteopaths today.