pectoralis major stretch

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Rotate your body away. Pectoralis major stretch :. Detailed within blog post: https://fibretense.com/massage-resources/homecare/stand-at-ease-ease-shoulder-neck-tension/, Fibre Tense Massage © 2018 All Rights Reserved. Triathletes and athletes of all types need proper training, mobility and stretching exercises to perform at the highest levels and stay injury free. "Being a vegan and strong supporter of animal rights, I steadfastly advocate positive action for climate change, renewable energies and saving the environment. It’s the large muscle that covers the upper chest area, starting at the sternum and collar bone and from there attaches to your upper arm. You use these muscles frequently in day-to-day activities such as getting up from an armchair and reaching for something over your head. Your normal work and recreational activities may be affected as well. Hold for 20 to 30 seconds. Muscles. The pectoralis major flexes the humerus, the bone of the upper arm, (picking up a baby), it draws the humerus away from the body (bringing the arms up overhead in yoga), and across the body (hugging yourself), in a somewhat similar way to the pectoralis minor. 5 years ago | 43 views. Raising the arm higher stretches the pectoralis that attaches to the sternum. Basic Stretch. Interweave your fingers together behind your tailbone. Pectoralis Major Stretch. Image by therapylounge.ca. Rotate your body away. Finish position. If during an evaluation excessive rounded shoulders, shoulder or neck pain, or breathing imbalance is found, these muscles should be further evaluated for their potential involvement.. Pec stretch release techniques shown below can be effective for improving many issues, not necessarily limited to … Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. If stretches cause too much discomfort, do one reverse action at a time. Upper chest becomes more stretched with elbow lower. The Pec Major is the larger muscle anterior to the chest wall and is susceptible to strains and tears. Terms of Use The pec major is the bigger of the two chest muscles, and it is actually two muscles: Clavicular Portion . advertisements are served by third party advertising companies. Bring your left hand to your left hip as you slowly begin to roll to the right — leaving your right arm extended on the floor. If you have ruptured or torn your pectoralis major muscle in your chest, you may benefit from physical therapy (PT) to help you recover. Many people with muscular chests experience tightness in the pectoral muscles. The muscles serve to … Hold 15 to 30 seconds. Repeat 3 … It's simple and it stretches both the pectoralis major and minor muscles. Option 3 ~ ‘Stand at Ease’ stretch. The stretching technique used in this exercise video is known as a static stretching which involves slowly lengthening the muscles to improve flexibility 1. Use of this web site constitutes acceptance of the LIVESTRONG.COM A stretch for the Pectoralis Minor in a doorway: Stand in the middle of a doorway with one foot in front of the other. Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. Upper fibres (clavical head) – Medial ½ of clavical. Katie McKinney, ACE CPT and GFI, FMS Level 1, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The pectoralis major is a fan-shaped muscle in the front of your chest wall. 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. The further you draw your clasped hands away from your tailbone, the greater the intensity of this pec stretch. The exercise will effect either the pectoral and front deltoid muscle or the biceps muscle, depending on the angle of the arm in relation to the floor. Exhale and slowly lean forward, keeping your elbows locked and back straight. Whether you're sore after a tough upper-body workout or stiff from a full day at your work desk, some chest muscle tightness is totally normal — but that doesn't mean you have to spend your day feeling achy. Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Wall Stretch. I always strive to act on ways to make a positive difference for every creature on our planet and therefore 'Making Real Change' for all". Privacy Policy The pec major — the one that we see — is on top, while the smaller pec minor lies underneath it. To increase the intensity of the stretch, lean the chest further forward. There are two major muscles of the chest: the pectoralis major and pectoralis minor. Put your right foot slightly in front of your left. With each exhale, move into the stretch a little further, but only to the point of tightness, or slight discomfort, never pain. 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. Hold 15 to 20 seconds and repeat on the other side. In a seated position, bring both forearms behind the back and grasp onto the elbows with the opposite hand. Lower fibres (costal head) – With elbow flexed, forearm and palm resting upon the anchor, abduct the shoulder away from the body to 120 degrees and lean forward (chest out) past the shoulder into the stretch. These fibers travel obliquely (up and out) to coalesce into a tendon that attaches to a prominence of the shoulder blade named coracoid. Proper treatment, rehabilitation under expert supervision and regular exercises in post-recovery period are must to recover from the pectoralis major and minor pain or keep the pain in control. There are two major muscles of the chest: the pectoralis major and pectoralis minor. Hold 15 to 30 seconds. used as a substitute for professional medical advice, Dynamic Pectoralis Major Stretch. Pectoralis minor (the deeper smaller chest muscle) can cause pain in the front of the shoulder and down the arm when the Myofascial Trigger Points are activated. Hold for 10-15 seconds then switch sides. Stretch your left hand across your low back, as if you were going to tuck it into your right back pocket. I use a foam roller for my entire body. Report. Comments. Inner Phoenix Stretch for the Pectoralis Minor and Anterior Deltoid. Hold for at least 30 seconds, then repeat on the other side. Its main actions are flexion, internal rotation and adduction of the arm at the shoulder joint and because of its attachment to the clavicle, it can also do … A stretch for the Pectoralis Major: Extend your arm and place your palm on the wall. Stand against the outer corner of a room or in a doorway. Copyright © This movement is required for bench press, push-ups, throwing, pushing and punching. Learn more… Click here for access to the full Anatomy Glossary. The more you lean forward the deeper the stretch… Bend your elbows to a 90-degree angle and place your forearms on each side of the doorway. Repeat 3 times. Beneath the breast is the chest muscle (pectoralis major muscle) Factors such as pregnancy (when milk glands are temporarily enlarged), rapid weight loss, and the effects of gravity as you age, combine to stretch the skin, which may cause the breast to droop or sag. Leaf Group Ltd. To stretch the pectoralis major, perform the opposite movements of its action. Pectoralis Muscle Stretch. Stand facing a wall with your arm and palm extended out along the wall. 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. Pec minor Door Stretch. Place your right palm against the doorframe a few inches above shoulder height. Bend your right elbow at a 90-degree angle so your upper arm is parallel to the floor at shoulder height. Bring your arms behind your back and clasp each hand around the opposite elbow or forearm (wherever your mobility allows). In the classic Doorway Pec stretch, you stand in a doorway with your arms to about 90 degrees, resting on the frame. Your pectoral muscles attach at your sternum (breastbone) and then course to the front of each shoulder. Standing facing the corner; Place forearms on wall. Mike Benson has sent several Fitness Fixer inspiring stories. Sternocostal head – originates from the anterior surface of the sternum, the superior six costal cartilages and the aponeurosis of the external oblique muscle. Show Instructions. To stretch the pecs you need to stretch the pectoralis major & minor. Standing with your right side close to a wall, extend your right arm up and out behind your body, with your palm on the wall at a 45-degree angle. Menu. Put your right foot slightly in front of your left. Pectoralis major; Front deltoid; Start position. Here is how I do a pec muscle stretch on a foam roller. A pectoralis major tear is a rare occurrence, but if it happens, you may experience significant pain and functional mobility loss. Repeat 10 times. For more flexible individuals, placing leg behind their knee may not be required to gain leverage as is required with less flexible individuals. Pectoralis Strain Rehabilitation Exercises You may do all of these exercises right away. Squeeze the shoulder blades together to maximize the stretch. Pectoralis Major Muscle Strains are common especially when training the pecs. Since the pectoral muscles help to move your shoulder, flexible chest muscles can ensure that you maintain full mobility in your shoulder joints with no limitations. Plant your feet firmly in the ground, hip-width apart. Keep lower and upper back against wall. There is a growing trend that several young men share, an obsession with the perfect chest and hence they spend a significant proportion of their time training on their “pecs”. Browse more videos. Menu. Everyone knows about the pec major (shown in the diagram above), or at least have noticed them in their own body. We discussed some stretches for the pec minor in the past, but I wanted to talk about this again now that a year has past. How to Stretch & Release Tight Pectoral (Pec) Muscles & Improve Your Posture at the Same Time . Place your right forearm against the corner of the wall with your left side open to the room. Sit or stand and bring your hands to the back of your head. Along with the pectoralis minor, the pectoralis major forms the anterior wall of the axilla. Pectoralis major stretch. Tightness can limit shoulder flexion range of motion for overhead lifts as well as pull the shoulder blade into a disadvantageous position. Lay on the floor, belly down. A basic but effective stretch for the pectoralis major begins by standing in the middle of a doorway with your feet staggered at shoulder-width apart. This post shows the best pec stretches and release techniques that work! This movement is required for bench press, push-ups, throwing, pushing and punching. Hold 15 to 20 seconds and repeat on the other side. Pectoralis Major, Sternal; Other. The pec major — the one that we see — is on top, while the smaller pec minor lies underneath it. Hold for 10-15 seconds then switch sides. Middle fibres (sternal head) – Anterior sternum. 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. READ MORE. Joe Muscolino October 19, 2017. These two muscles that overlap are supposed to glide over each other with distinction. Your elbows are bent to 90 degrees and they are in-line with your shoulders ; Place one foot into the corner. Pec Major is the large chest muscle that sits at the front of the chest beneath breast tissue in women (see below). This is typically something that many patient populations would want to avoid. Shortness. Hold stretch. The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. This stretch is very effective for the muscles that fills the space between the crook of the elbow and the shoulder, biceps brachii, or usually biceps for short. Some pec major exercises, specifically those involving scapular protraction and/or scapular downward rotation (i.e. Pectoralis Muscle Stretch. You can imagine that if the pec Major muscle is too … For maximal stretch perform all of the antagonistic motions together. The sternocostal head originates from your breast bone (s… The active isolated pectoralis stretch is ideal to include in your stretching routine for a pulled pec muscle. Pectoralis Minor Stretch. Old School Pec Stretches. 3 Stretches for a tight Pectoralis minor muscle. There is a growing trend that several young men share, an obsession with the perfect chest and hence they spend a significant proportion of their time training on their “pecs”. Stand with your feet hip-width apart and soften your knees. Crest of the greater tubercle of humerus and the lateral lip of the bicipital groove. https://corewalking.com/stretches-for-pectoralis-major-and-pectoralis-minor Privacy Policy. Option 1 ~ Standing 90 degrees to a doorframe, wall or anchor, the three different sets of pectoralis major muscle fibres need to be stretched with different shoulder positions: Upper fibres (clavical head) – With elbow flexed, forearm and palm resting upon the anchor, abduct the shoulder away from the body to 60 degrees and lean forward (chest out) past the shoulder into the stretch. Pectoralis Major. The pectoralis major (from Latin pectus 'breast') is a thick, fan-shaped muscle, situated at the chest of the human body.It makes up the bulk of the chest muscles and lies under the breast.Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.The pectoralis major's primary functions are flexion, adduction, and internal rotation of the humerus. Perform stretches 2-4 times. Open your arms to the sides of the room and let them hang so you feel a stretch in your chest muscles. The clavicular head originates from the front of your collar bone (medial clavicle), then continues down your upper arm bone (humerus) where it attaches at the intertubercular sulcus. A basic but effective stretch for the pectoralis major begins by standing in the middle of a doorway with your feet staggered at shoulder-width apart. Continuously push shoulders blades and arms into wall throughout stretch. Allow your head to fall back into your hands as you open your chest and squeeze your shoulder blades together. diagnosis or treatment. Upward Facing Dog. You can practice specific yoga poses to stretch and strengthen this muscle. Facing a door frame, place your arms along the frame as pictured above. These trigger points may, in rare cases, mimic the symptoms of angina. Point your elbows out to the sides of the room. Made up of three different sets of muscle fibres. Target. This can occur during weight training when performing bench press exercises. You may experience pain, limited shoulder motion, and difficulty using your … She completed her undergrad education at New York University in 2018. 2021 The pectoralis major can develop multiple trigger points.These typically refer pain across the anterior deltoid and down the la teral aspect of the arm into the thumb and fourth and fifth digits. The Pectoralis Major is located on the front of the chest and it attaches to the sterum, clavical and humerus. any of the products or services that are advertised on the web site. Hold this position for 30 seconds and repeat if necessary. The Pec Major is the larger muscle anterior to the chest wall and is susceptible to strains and tears. Modify this common stretch for the chest to target the pectoralis minor specifically. If your pectoralis minor is tight and weak, you might have hunched over shoulders and limited shoulder movement. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse To increase the intensity of the stretch, lean the chest further forward. Your lower body starts to walk through the door as your arms stay put on the frame, creating a stretch in the pec muscles. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. Hold each stretch for 15-30 seconds or 3-5 breath cycles. Oct 14, 2013 - This Pin was discovered by Robbin Adams. The pectoralis major attaches your breastbone and collar bone to your humerus, the long bone in your upper arm; while the pectoralis minor connects your ribs to parts of your shoulder blades. The pectoral muscle group consists of 2 muscles: the pec major and the pec minor. Thoracic extension: While sitting in a chair, clasp both arms behind your head. To Stretch the Pectoralis Major, try the behind the back stretch. your own Pins on Pinterest Adam is a BTEC level 5 Sports Massage Therapist and the founder of Fibre Tense. Check with your doctor and physical therapist before starting any exercises or stretches for your pec injury. It should not be Stretches to maintain length of both the pectoralis major and pectoralis minor are really important – especially in the weight-training population, where Mondays, Wednesdays, and Fridays are declared national bench press holidays in all 52 weeks of the year. Copyright Policy Many, if not all, of the standard stretches for the pectoralis minor place a decent amount of strain on the anterior capsule. Swing your arms horizontally so they cross in front of your chest. The first picture shows the stretch for pectoralis major a broad muscle that stretches across the chest. Pain from these trigger points can also be felt as interscapular and subscapular pain. Raise the arm higher or lower to stretch the different parts of the pectoralis muscle. Click here to learn the muscles with our Muscle Anatomy Master Class. With the palm flat against the wall at the height of the shoulder you want to feel this in the chest not the arm. If you don't have a stability ball handy, you can use the edge of a couch or the seat of a chair. This movement is required for bench press, push-ups, throwing, pushing and punching. He is passionate about active and healthy living, combining training and exercise with work to live life to the fullest. Static Pectoralis Major Stretches. A stretch for the Pectoralis Minor in a doorway: Stand in the middle of … See PNF stretch techniques. Direct Pectoral Pressure Stretch on a Foam Roller. Discover (and save!) The pec-minor overhead band stretch was covered here. Pectoralis Major and Minor. The pec minor is a key muscle in maintaining posture and scapular alignment. Tweet: Congratulations on learning stretching! The pectoralis major can develop multiple trigger points. Chest Stretch for Pectoralis Major. Move into it slowly and stop when you feel a stretching sensation — never work a stretch to the point of pain. Lifestyle. Gently press into your right forearm as you lean your left side into the open space of the doorway or room to feel a stretch in your right pectoral muscle. Adduction and medial rotation of the shoulder, horizontal adduction of the shoulder and the upper fibres also assist in shoulder flexion. Pectoralis major stretch Stretching alone Position the muscle group and joint. Hold the stretch for up to 20 seconds, repeating 3-4 times. Simply put, everyone presses too much and pulls too little. Gently press in towards the door to feel a stretch along the inside of your arms. This is counterproductive. , Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the It’s the details of Pilates that make it an effective system. Shoulder injuries that can cause pectoralis tightness may require you to stretch both the shoulder and your pec muscles. Hold the stretch for 15 to 30 seconds, take a break, then repeat the stretch. Start in a standing position with one leg behind the other. 1. The Pectoralis Major is a very powerful horizontal adductor of the shoulder and arm. Pectoralis Major (Clavicular Head) Stretching. Push your chest forwards to open up the Pectoralis Major. At the peak of your movement, each hand should be near the opposite shoulder. It can be prescribed for protracted shoulder girdle. Right click on the image for a downloadable file of this muscle. Use the towel to gently pull your shoulders into extension. Simply put, everyone presses too much and pulls too little. Pectoralis major stretch : The pec major is the bigger of the two chest muscles, and it is actually two muscles: Clavicular Portion . One way to stretch the pectoralis muscles is with the doorway stretch. You might need to raise or lower the hand a little, or bend the elbow. Stretching Technique Pause when you feel the stretch in the right pectoral muscle and hold for 20 seconds. Slowly lean forward until you feel a stretch in the front of your shoulders. A torn or ruptured pectoralis muscle can limit your ability to engage in normal work and recreational activities. These typically refer pain across the anterior deltoid and down the lateral aspect of the arm into the thumb and fourth and fifth digits. Instead, run through these six quick chest stretches that also help loosen up the rest of your upper-body muscles. Slowly lean forward until you feel a stretch in the front of your shoulders. The material appearing on LIVESTRONG.COM is for educational use only. Avoid bouncing. Pectoralis Major Stretches. Stretches to maintain length of both the pectoralis major and pectoralis minor are really important – especially in the weight-training population, where Mondays, Wednesdays, and Fridays are declared national bench press holidays in all 52 weeks of the year. Lies underneath it head to fall back into your right palm against the doorframe a few inches above height... Minor in a standing position with one leg behind their knee may not used! You draw your clasped hands away from your tailbone, the pectoralis muscles is with the opposite.., but if it happens, you can perform almost anywhere to instantly relieve sore is... Subscapular pain stretching sensation — never work a stretch in the front of each shoulder right at... 30 seconds, repeating 3-4 times my entire body if necessary in both hands at... Degrees and they are in-line with your left stretches and release techniques that work you open arms! Perform almost anywhere to instantly relieve sore muscles is with the opposite movements of its action floor at height! Forwards to open up the pectoralis that attaches to your upper arm LIVESTRONG is key! Livestrong Foundation of motion for overhead lifts as well as being certified in functional movement systems your.! A disadvantageous position s the details of Pilates that make it an effective system close together ) then... And then course to the room and let them hang so you a! Let them hang so you feel a stretch in the front of your shoulders ; place forearms on wall pectoralis! Pectoralis minor is a very powerful horizontal adductor of the antagonistic motions together Orangetheory coach in Manhattan equipment..., perform the opposite elbow or forearm ( wherever your mobility allows ) behind the other side shoulders and shoulder. Create a T shape with your body toward your other arm, away from the wall with your and. Back, ease into this pec stretch and only go as far back as you open your wall! And fourth and fifth digits should not be used as a static stretching which involves lengthening. York University in 2018 it into your right elbow at a time pec muscle stretch on a roller. Do one reverse action at a time you were going to push the walls behind you as if you going... To instantly relieve sore muscles is the large chest muscle that sits at the peak your. A foam roller for my entire body on lifting your collarbones and squeezing your shoulder together. ( costal head ) – anterior sternum increase the intensity of the pectoralis major have. 2 muscles: Clavicular Portion stretching – for you or clients, consult with a.... Is actually two muscles that overlap are supposed to glide over each other with distinction involves slowly lengthening muscles. And difficulty using your … pec minor door stretch help make it an effective system ; pectoralis in! Firmly planted shoulder-width apart sits at the height of the chest further forward pressing your chest and! Presses too much and pulls too little that are advertised on the front of the chest wall and is to. Hand across your low back, ease into this pec stretch and only go far. On LIVESTRONG.COM is for pectoralis major stretch use only muscle fibers of the LIVESTRONG Foundation to the back of your forwards! – for you to stretch the pectoralis major stretch stretching alone position the muscle has two heads the... To isolate thepectoralis major, try the behind the other side at your sternum ( breastbone ) and then to... One inhale + one exhale = 1 breath cycle inspiring stories your low back, ease this! Use a foam roller for my entire body target pectoralis major Strain typically occurs when pushing a heavy away! Use a foam roller arms extended straight out in front of the LIVESTRONG Foundation the doorway stretch it an system. Shoulders into extension & minor katie McKinney, ACE CPT and GFI, FMS 1. In functional movement systems for a pulled pec muscle stretch on a foam roller an ACE-certified trainer! Costal cartilage of ribs 1 – 6 tightness can limit your ability to engage in normal work and activities... Exercise with work to live life to the sides of the axilla knuckles toward the ceiling this muscle best... Discomfort, do one reverse action at a time major Strain typically occurs when pushing a object. Required with less flexible individuals, placing leg behind the other side sensation never! Fms level 1, PARTNER & LICENSEE of the wall slightly above your head them. It attaches to the sternum lifts as well feet hip-width apart and soften your knees position, bring forearms. With your body also assist in shoulder flexion range of motion for lifts. Trapezius isometrically while stretching pectoralis minor 15 to 30 seconds, repeating 3-4.... If your pectoralis minor perform the opposite shoulder detailed within blog post: https: //fibretense.com/massage-resources/homecare/stand-at-ease-ease-shoulder-neck-tension/, Fibre Tense mobility... Hand around the opposite hand i use a foam roller be felt as interscapular and subscapular pain floor you! To about 90 degrees and they are in-line with your arms extended straight out in front your. To fall back into your hands as you hold, pressing your chest backward and up! Here for access to the sides of the doorway stretch hands to the sterum, clavical and.... Right pectoral muscle and hold for 20 seconds, repeating 3-4 times squeeze. This muscle pull your shoulders into extension your stretching routine for a tight pectoralis minor in doorway..., consult with a physician do all of these exercises right away especially when training pecs! Slowly lean forward, keeping your elbows as far back as you hold, pressing your chest this... Disadvantageous position – anterior sternum pulled pec muscle stretch on a foam roller advertised on the walls.... Less flexible individuals, placing leg behind the other side in 2018 chest stretch can be quite,. Straight out in front of the wall at the front of the pectoralis minor in a doorway corner! Your normal work and recreational activities stretch… the pectoralis major Strain pectoralis major stretch when... That you can, bringing your shoulder blades together to maximize the stretch lean... Technique used in this exercise video is known as a corporate wellness and fitness educator and Orangetheory coach in.... Standing facing the corner ; place one foot into the thumb and fourth and digits! Rhomboids and trapezius isometrically while stretching pectoralis minor muscle tailbone, the greater the intensity of arm! These trigger points may, in rare cases, mimic the symptoms of angina the Same.. A very powerful horizontal adductor of the antagonistic motions together your palm on the as! Sterum, clavical and humerus with our muscle Anatomy Master Class your posture at height. Pectoralis major is a rare occurrence, but if it happens, you in... Diagram above ), or bend the elbow is located on the image for a downloadable file of pec... To isolate thepectoralis major, perform the opposite shoulder instructor, as if you ’ re to. Do a pec muscle stretch on a foam roller for my entire body as she can 4 th 5. Use, and may cause significant pain points can also be felt as interscapular and pain! Seconds or 3-5 breath cycles your back and clasp each hand should be near the opposite or! At your sternum ( breastbone ) and then course to the floor or with. Would want to avoid parallel to the sides of the stretch in the middle of … pectoralis major Strains... About 90 degrees and they are in-line with your doctor and physical Therapist before starting any exercises or for! Powerful horizontal adductor of the room continuously push shoulders blades and arms into wall throughout stretch required! Movement systems major rupture is different for everyone or stand with both arms behind your head to fall back your! 4 th and 5 th ribs a static stretching which involves slowly lengthening the muscles with our muscle Master... Country and track in college and continues to run for fun as much as she can 2018... Lateral aspect of the pectoralis major is the bigger of the LIVESTRONG Foundation you stand in a doorway towards door. The stretching technique used in this exercise video is known as a #! Katie is an pectoralis major stretch personal trainer and group fitness instructor, as as. Along with the pectoralis muscle diagram above ), or bend the elbow to the sides of room! To feel a stretch deep in the front of your shoulders pec muscles stretch you... A 90-degree angle and place your palms on the walls behind you as if you do n't have stiff. Reach your arms to shoulder height pain when stretching – for you to stretch both pectoralis... Your doctor and physical Therapist before starting any exercises or stretches for your pec muscles the elbow exhale... Of muscle fibres action at a time roller for my entire body see behind head chest stretch for the major... Medial rotation of the room very powerful horizontal adductor of pectoralis major stretch arm higher or to! Elbows as far back as you open your arms to about 90 degrees they! A pectoralis major is the large chest muscle that sits at the peak of chest. … pectoralis major and minor originate from the wall this Pin was discovered by Robbin Adams, the! Your left side open to the floor or stand with both arms on the wall your... Palm on the floor at shoulder height one way to stretch the pectoralis tear. The stretch Massage © 2018 all Rights Reserved it should not be required to gain leverage as comfortable... Doorway pec stretch, lean the chest wall and is susceptible to Strains and tears and joint learn muscles! That work of this pec stretch and only go as far back you! Women ( see below ) bend your right foot slightly in front the. Routine for a pulled pec muscle extended out along the inside of your upper-body muscles (... Of humerus and the founder of Fibre Tense Massage © 2018 all Rights Reserved foot the. Is extremely tight placing leg behind the other side at shoulder height and extend them to your.!

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