What is the Pec Minor?

The pectoralis minor (aka pec minor) is a small muscle with big consequences.

It is a small muscle on the front of your chest wall that connects the ribs to the shoulder blade.

https://movestrongphysicaltherapy.com/new-blog/2019/11/18/tight-lats-do-this

It helps to

Stabilise the shoulder,
Protract your shoulders (move your shoulders forward),
Move the shoulder blades (downward rotation, forward tilt, downward movement, inward rotation), and
Lift ribs when we breathe in.[i]

What happens when we have tight pec minor muscles?

Due to its role in stabilising and moving the shoulder, tight or short pec minor muscles can

Impair shoulder range of motion (making everyday tasks difficult),
Cause slouching and rounded shoulders (making them tighter and shorter),
Scapula winging and tilting (angling of the shoulder blade), and
Prevent the shoulder blade from moving properly.[ii]

Tight pec minor muscles can also lead to shoulder injuries such as

Impingement syndrome,
Glenohumeral instability, and
Rotator cuff issues.[iii]

Weak pec minor muscles can also increase any difficulties in breathing.[iv]

What causes tight pec minor muscles?

You guess it, sitting slouching can cause our pec minor muscles to tighten.

This includes

Sitting at the office,
Driving a car, and
Hunching over our phones or tablets.[v]

Do I have tight pec minor muscles?

Here are a couple of ways to see if they are tight.

Firstly, just look at your shoulder position when relaxed. How rounded are your shoulders?

Next.

Lie down on a flat surface.
Get someone to take a photo from the top of your head looking toward your feet.
If your shoulder is suspended above the ground, you probably have tight pec minor muscles.

Here is another way.

Lie on the floor.
Place your arms above your head at 45 degrees in a ‘Y’ shape.
If your arms are suspended in the air, you probably have tight pec minor muscles.

So I have tight pec minor muscles, what can I do?

What to do if you have tight pecs?

Firstly, if you are suffering pain, there are many medical causes, so please consult your health professional advice. Additionally, here are some things you can do to help prevent or release tight pecs minor muscles.

Mobility

T, W and Snow Angel

This can be done either on the floor o for a greater stretch, on a foam roller (as shown here).

If you have a history of shoulder dislocation or instability, we recommend you remain on the floor variation. If you experience pain on the foam roller, move to the ground.

Keep your entire back on the floor or foam roller at all times (don’t let you lower back arch).

Lie on the floor or the foam roller with you head and tailbones supported.

For T: Place your arms out to eh side and allow gravity to draw them down (do not force them down).

For W: Bend both elbows and lower arms until they hang at your sides.

For Snow Angel: Gently move your arms out to the side and overhead like you are doing a snow angel.

Self-Myofascial Release

Standing Pec Trigger Ball Release

Place the release ball against the wall and lean your chest into the ball.
Move your body up and down and side to side.
Go slow and search for trigger points.
While maintaining pressure, you can also move your arm around.

Yoga

Cobra Pose

Lie on your stomach with your legs back and the tops of your feet on the floor.
Spread your hands on the floor under your shoulders.
Hug your bak into your body.
Press the tops of the feet and thighs firmly into the floor.
Begin to straighten your arms (Only go as high as your can with your pubis and legs on the ground. Only go has high as you can without feeling pressure or pain in your lower back).

Standing Chest Opener

Stand and clasp your hand behind your back.
Draw your shoulder blades together and feel the front of your chest open and stretch.
Swap your hadn’t clasp and do it again (often feel very awkward but is good for balancing the sides).

You can also do it with a towel or a yoga strap.

https://www.verywellfit.com/easy-stretches-with-a-strap-2696355

https://www.verywellfit.com/how-to-do-anterior-shoulder-stretch-3436426

anterior-shoulder-stretch_annotated-db670d4d9c214e72902ae82a50355df9.gif

Bow Pose

Lie on your stomach with your hands alongside your body.
Bend your knees and bring your heels as close to your butt as you can (keep your knees no wider than hip width).
Reach back with your hands and take a hold of your ankles.
Try and lift your heels away from your butt and lift your thighs away from the floor.
Draw the tops of your shoulders away from your ears.