Pitchers and other athletes who utilize a significant amount of movement about the shoulder are interested in making efforts to ensure their pectoralis minor muscles possess adequate strength and flexibility. However, if you are too tight or too weak in the pectoralis minor, it's likely you will suffer from postural issues or physical limitations.
Pectoralis Minor
The pectoralis minor is a small, triangular muscle at the chest that causes your scapula to abduct, depress and downward rotate. It has three heads, originating at your third and fifth rib and inserting up at the top front area of your scapula.
Significance
The pectoralis minor is a small but important muscle. It doesn't produce a significant amount of force, but it's heavily involved in stabilizing the shoulder and scapular during more complex movements. If the pectoralis minor is too tight, it can cause you to have a hunched-over posture and adversely affect your physical function at the shoulder joint.
Stretches
You can complete stretches for your pectoralis minor every day. The most common pectoralis minor stretch is the doorway stretch. Stand next to an open doorway so that you're standing perpendicular to the wall. Hold your arm up to bring your elbow at height with your shoulder so that both the shoulder and elbow joints are bent at 90-degree angle, and your palm is facing forward. Place your elbow and lower arm on the wall. Lean into the wall and turn your body away from your shoulder. Find a point of mild discomfort and hold the stretch for 30 seconds. Repeat the stretch with the opposite arm. Another stretch for the pectoralis minor is the wall shoulder girdle stretch. Stand with your back against the wall and your feet about a foot away from the wall. Hold both arms up to bring your elbows at height of your shoulders so that both the shoulder and elbow joints are bent at 90-degree angle. Push your shoulders and the back of your arms against the wall, and slowly raise your arms as high as possible, sliding them up the wall. Return to starting position and repeat.
Strengthening Exercises
Complete strengthening exercises for your pectoralis minor two or days per week, with a day of rest in between to allow for rest and recovery. The pectoralis minor is a scapular stabilizing muscle that is involved whenever you complete more complex exercise that involve movement at the shoulder. It's not possible to strictly target the pectoralis minor. Therefore, focus on developing your chest and shoulder muscles with exercises like chest press, pushups, lateral raise and chest flys.
