How to stretch the pectoralis minor muscle the right way
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- Опубліковано 1 жов 2024
- I am not a big fan of stretching in general, as most tense muscles tend to be weak. However, the pectoralis minor muscle is a fairly common exception to the norm. I don't recommend the typical doorway stretch because 1. it pulls the clavicle down and back, compressing the costoclavicular space and thus worsening symptoms for TOS patients, and 2. Because it can make certain TOS patients with CVH pass out due to very high head pressures during the test.
This is one exercise I have not been doing but which is very helpful for my tos. Better posture, exercising the scalenes, raising my shoulders and stretching the pec minor have done wonders for me.
I have been to 10 chiropractors and doctors for my neck issues and I got worse. A few videos of MSK Neurology has almost cured me, forever grateful.
How long did you maintain the routines for?
I started to notice improvements after around 1-2 weeks. It’s been 2 months I am continuing it I know it has to be a life long commitment but I take out 20min of time in the morning like 5days a week to do the exercises but also making sure NOT to clench the jaws and always making sure throughout the day to relax the suprahyoid muscles as he mentioned in other videos as well.
@@HN-Anonymous Glad you're better but it's generally not that simple. Moreover, the postural changes are lifelong, every day -- ALL day. Commenting this just to avoid confusion for the readers.
@@MSKNeurology yes you are right, another huge help was relaxing the suprahyoid and making sure throughout the day, this has been absolutely critical for me.
@@HN-Anonymous how did you go about relaxing this muscle. I know it’s talked about a lot but haven’t seen a good technique yet
Really glad to see this. My previous PTs had me stretch it the wrong way (back and down) and it severely worsened my TOS symptoms
This feels completely different than the pec minor stretch that a dozen other pt channels taught - so much better!
Thank you!!
This is an amazing channel. I hope you keep doing more videos, this is extremely helpful. Upper torso and neck muscles are so important and the cause of so many problems nowadays, and yet it's hard to find info that is truly useful. Thank you for the work, looking forward to new videos! Subscribed
Great video! I’m looking forward to the next one when it comes out in 2,5 years
Damn, looking buff and tanned Kjetil!👌
Colombian sun! Thanks man
Thank you - I've never seen a pec minor stretch with the rotation of the arm like this.
Excellent! Its almost like divine providence that you uploaded this video today. Very cool Kjetil
Excellent information. Missed you here on youtube. 👍
My arms go numb and tingly when I do the typical doorway stretch so I'll give this a try!
Would you suggest strenghtening the pec minor if it is tight and painful and give TOS symptoms?
No, because those are nerve symptoms not genuine pec minor symptoms
Thank you.
Good to see you in the feed, this is much needed info. I have gotten close to this stretch but only randomly did I ever find relief. Your gave a great way to reproduce it, I dont think I would have ever figured it out! thank you 😁
Good to see you back! Hope you are well!
I’m going to have to watch all your videos! Great stuff. Much appreciated
Could you do a video about pec minor strengthening exercises?
What does it mean if one of my arms can barely even knternally roate above my head?
One thing I'd add with pec minor tightness, for me at least, is it seems to be caused by improper/inhibited breathing initiated by TOS especially relative to the scalenes.
Having neck instability caused nerve irritation to my scapular stabilizers, I found doing the doorway stretch would make my shoulder blade wing medially, this does not cause that
Thanks for the info and love your channel. May I ask: what are the other muscles that you think might be worth stretching aside from the pec minor? Do you believe in static stretches after a workout?
THis pec minor strech is super! tried already.
How applicable is 2-3x per week? I cannot even put my entire arm against the wall without feeling a stretch; Just my thumb on the wall, scapula elevated and my arm at about a 90 degree angle feels like a good stretch. Any more and I trigger cold hands, headache and brain fog.
It is currently impossible for me to do any pull ups or overhead work in the gym without triggering symptoms for days, even while paying special close attention to adequate scapular kinematics. In my case, should I do more than 2-3x per week?
Would have to evaluate your case. You are doing other things wrong here, stretching alone won't fix it.
Hi Kjetil I read some case study about Postural Restoration Institute techiques mainly focused on the serratus and obliques being used to heal someone with severe TOS, the idea was that training these muscles by specific exercises and breathing exercises would make the ribs flare less and drop the 1st rib. Would that make sense in your opinion? If not do you still recommend strengthening of the asm as the main exercise?
No, and not a fan of PRI
When I do this stretch I get tingling in my arms. Is that another positive signal that I have tos?
Probably
Could you share your tips how to isolate clavicula-humerus part of the pec major? Possibly with dumbells or bands at home circumstances. I got that section painful, and its making my front shoulder very achy. 🤕 Restricting mobility too
Because your scapular mechanics are wrong. Coracoid impingement
@@MSKNeurology Thanks, i will look into it! 🙏
@@MSKNeurology But could you still do a video about isolating upper chest as much as possible?
Pec major iz internal rotator of shoulder isn't it? So how can we relax it with internal rotation? I don't won't to be disrespectful, i'm just confused 😅
You have one of the best channels btw 😊
And yes, this stretching works!
Closed position relaxed, open position stretched. Obviously if you interally rotate under force, the muscle will activate to perform that action. this is not what I am talkign about here
@@MSKNeurology understood, thanx :)
Have you ever had to strengthen a pec minor?
Only seen it once in a case where there was a pec minor partial rupture. Strange case.
Can a tight pec minor increase the risk of jamming the humerus in to the scapula when going too low on a dumbbell bench press?
Yes
@@MSKNeurology I think this is what has caused my distal clavicle to become elevated. Can I fix this with corrective strategies or do I need surgery? Thanks.
Correct shoulder position is up and back or just up? Instead of back and down, thank you for video
Slightly back and slight upwards rotation and elevation. You can read more about it in his TOS and/or scapular dyskinesia articles on his website mskneurology.com
@@jackprot351 Ty
Looks like just up in the video
This feels so much better than other videos, that pec minor is a pain in the rear to stretch correctly. this felt great thank you!🙏🏼 🤍