Stretching the pectoralis minor and major muscles helps decrease tightness in your upper chest. Stretching elongates the muscles and releases tension that can build up within the muscles fibers. The pectoralis minor and major can be stretched alone or with a partner. Like any other stretch you do, pectoral stretches should be pain-free.
Pectoralis Minor
The pectoralis minor is the smaller of the two pectoral muscles, located at the sides of your chest. The pectoralis minor connects to the outer surface of the 3, 4 and 5 ribs and the coracoid process of the scapula. When in use, this muscle helps to rotate the scapula downward and to cause protraction, or winging, of the scapula.
Pectoralis Major
The pectoralis major muscle is the larger of the two pectoral muscles. It attaches to the medial half of the clavicle, costal cartilages of the first six ribs, the sternum, and the greater trabecular groove of the humerus. When in use, the pectoralis major muscles are responsible for flexion, medial rotation and adduction of the shoulders.
Stretching Alone
To stretch these two pectoral muscles, stand in a doorway. Make a "T" with your upper arms, bending your elbows, and placing forearms against the door frame. Step forward or lean forward until you feel a stretch. Hold for 30 seconds. Relax. Repeat the stretch making a "V" with your upper arms this time. An alternative to this stretch is to place one forearm against the door frame, with the elbow bent, and turn your upper body away from the door frame as your arm is stretched. Hold for 30 seconds, and repeat with the other arm.
Stretching With a Partner
To stretch your pectoral muscles with the assistance of a partner, sit with your hands clasped behind your head. Allow your partner to gently pull back your arms. Hold for 30 seconds, relax, and repeat. An alternative to this stretch, while standing, is to have your partner stand behind you. With your arms positioned behind your back and parallel to the floor, allow your partner to gently press your wrists closer together.
