Along with other therapies prescribed by your doctor, rehabilitating a pectoral-muscle injury requires your dedication to an exercise program that will aid in the healing process and recondition the affected muscle or muscles. A well-designed program includes exercises that will restore and improve your flexibility and strength. Consult your doctor and a physical therapist to develop a comprehensive plan that will help you recover as quickly as possible.
Anatomy
The pectoralis major originates on the clavicle bone and sternum and inserts on the humerus bone of your upper arm, close to your shoulder joint. The muscle contributes to shoulder adduction, flexion and inward rotation.
The smaller pectoralis minor attaches to several of your upper ribs on one end and to the scapula bone in your upper back on the other. The muscle pulls the scapula downward and forward.
Range-of-Motion Exercises
Performing range-of-motion exercises restores flexibility to your injured muscle or muscles. Place your hand on the same side as the injury against a wall at shoulder height with your arm fully extended, then turn in the opposite direction to stretch the pectoralis major. Execute the same movement with your elbow flexed to stretch the pectoralis minor.
Isometric Exercises
Performing isometric exercises requires that you press against a stationary object to contract the involved muscles. Start in the same position as the pectoral stretches mentioned previously, but press into the wall for at least 5 seconds instead of rotating your body. You can also perform a half pushup and hold your body off the floor to work the pectoralis major.
Dynamic-Strengthening Exercises
Dynamic exercises that target the pectoral muscles include any variation of the bench press, the dumbbell fly and the standing fly. The first two of these examples emphasize the pectoralis major, and the third targets the pectoralis minor. This exercise involves pulling the ends of a resistance band or the cables of two weight machines downward and forward in front of your torso in a hugging motion.
Plyometric Exercises
The clap pushup is an effective plyometric, or power-building, exercise for the pectoral muscles, enabling them to apply force quickly. This is just like the traditional exercise, but you push your hands off the floor, clap them together, and replace them on the floor during the transition between the upward-movement phase and downward-movement phase.
Recommendations
Rest for 48 to 72 hours after suffering a pectoral injury, then start performing range-of-motion and isometric exercises several times per day. Substitute dynamic-strengthening exercises for the isometric exercises when your physical therapist recommends that you do so. Add plyometric exercises at the end of your program, especially if you play sports. Check with your physician if your pain doesn't subside.
References
- "Essentials of Athletic Injury Management"; William Prentice and Daniel Arnheim; 2008
- Get Body Smart: Pectoralis Major Muscle
- Get Body Smart: Pectoralis Minor Muscle
- ExRx.net: Chest Exercise Menu
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
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