The pectoralis minor muscle lies near the outside of your chest, attaching to the third, fourth and fifth ribs on one end, and to the scapula bone, near your shoulder socket, on the other. The muscle is responsible for pulling the scapula forward and downward. A tight pectoralis minor muscle can cause poor posture, potentially resulting in back pain, and may limit your shoulder-joint range of motion. Perform exercises that pull the scapula bones backward and/or upward to stretch the pectoralis minor muscle and prevent these symptoms.
Chest Opener
The chest opener exercise pulls the scapula bones backward to stretch the pectoralis minor muscles on each side of your chest. Stand in a doorway with your feet close together and toes pointed forward. Extend your arms sideways, away from your shoulders, and place your hands on the sides of the door frame. Lean forward, moving your torso ahead of your arms, until you feel a gentle stretch through your chest. Hold this position for five deep breaths, deepening the stretch slightly with each exhalation.
Overhead Reach
The overhead reach exercise requires a bench or chair and a padded surface for your knees. Kneel on the padded surface about 3 feet in front of the bench. Bend forward at the waist and place your hands on the bench, about 12 inches apart, with your palms facing downward. Walk your knees backward, if necessary, so your torso and upper legs form a 90-degree angle. Drop your chest toward the floor and move your head between your arms to perform the stretch. Hold for five deep breaths, lowering your chest slightly farther with each exhalation.
Pectoralis Minor Stretch
Witaya Mathiyakom and Jill McNitt-Gray of the Department of Kinesiology at the University of Southern California highlight this pectoralis minor stretch in a slide presentation titled "Keeping Your Shoulders Healthy." Lie on your back with your knees bent and feet flat on the floor. Have a partner press your left shoulder downward, securing it to the floor, then drop your knees to the right and hold for five breaths. Come back to the starting position, then repeat the stretch on the opposite side.
Table Stretch
The table stretch pulls the scapula bones backward and upward, lengthening the pectoralis minor muscles on each side of your chest. The Nicholas Institute of Sports Medicine and Athletic Trauma recommends performing this stretch to treat thoracic outlet syndrome, a condition that occurs when the thoracic outlet is compressed, which can occur if you have tight pectoralis minor muscles. Stand with your back to a waist-high bench or table, about 12 inches away. Reach backward and place your hands on the edge of the table with your fingers directed forward. Flex your elbows and knees to lower your body until you feel a light stretch through your chest. Hold this position for five deep breaths, lowering slightly farther with each exhalation.
References
- GetBodySmart.com: Pectoralis Minor Muscle
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- University of Southern California: Keeping Your Shoulders Healthy
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner
