The muscles of the pectoralis region are the chest muscles, which include the pectoralis major, minor and serratus anterior. A strain or pull to the pectoralis muscle can create pain and a shortening of the muscle tissue. Stretches to increase the length and return the range of motion and body posture to normal are simple to do, and extremely important in allowing a full return to normal function.
Bilateral (Double Arm) Doorway Stretch
Standing with one foot slightly in front of the other and shoulder width apart, place your hands on either side of the doorway. While holding on to the doorway, lean through the door allowing the body to stretch beyond the hands, putting a gentle stretch through the chest. Hold this for 10 seconds. Begin with one and increase the number of times the stretch is performed as you are comfortably able.
To change the area of stretch on the pectoralis, simply change the hand position on the doorway. For instance, hand placement at shoulder height stretches the mid pectoralis region. Dropping the hand position to the waist changes the angle to focus on the lower chest muscles. Holding the doorway at head height increases the stretch at the upper pectoralis region.
Single Arm Door Stretch
Bending the elbow to 90 degrees, hold onto an open door jam with your right hand. Rotate your upper body to the left, putting a gentle stretch on the pectoralis muscle. Hold for 10 seconds. Repeat on the opposite side. Changing the hand position as above will change the focus of the stretch. Changing the angle of the elbow will allow some change in intensity, as you straighten the elbow you create a longer lever action. Creative variations of what you hold on to are also appropriate, as there is not always a doorway available. For instance, you could use a freestanding basketball pole in the driveway, prior to shooting around a few hoops. Each exercise should create a gentle stretch. Always avoid creating pain with your stretch.
Corner Stretch
Facing a corner, raise your hands so that your upper arms are parallel to the floor, elbows bent at about 90 degrees. Your foot position should be one slightly in front of the other and shoulder width apart, with the toes facing forward. Place your hands at shoulder height on each wall. Slowly and gently lean your upper body forward stretching into the corner. Hold this stretch for 10 seconds. Adjust your hand width and height to focus on different areas of the pectoralis musculature, making sure to avoid creating any type of painful strain on the shoulder or muscle tissue. Gradually increase the number of times that this stretch is performed, as you are comfortable.
Extension Stretch
Grasp your hands together behind your back, with your arms down by your sides. Keeping your arms straight, gently lift upward until you feel a gentle stretch at the chest. Hold for 10 seconds. Repeat this exercise as you are comfortable. A partner variation of this stretch is also beneficial. Have your partner stand behind you, facing your back. Reach back with both of your arms allowing your partner to hold onto your hands or lower arms. He would then gently stretch your arms back and upward, making sure to maintain good communication so that he does not overstretch and create discomfort or pain.
Shoulder Retraction Stretch
A very simple and yet effective stretch for the pectoralis musculature is the shoulder retraction stretch. Begin by standing or sitting in an upright position, with your arms comfortably by your sides. If you are sitting, set your hands on your thighs; if your are standing, place them on the sides of your upper legs. Gently squeeze your shoulders back and down, sticking your chest out. Picture squeezing an orange between your shoulder blades. Hold this for 10 seconds and then release. Increase the number of times repeated, as you are comfortable. This stretch is extremely effective in helping to return to correct postural positioning following pectoralis injury, and can be done almost anywhere and anytime.
References
- US National Library of Medicine, National Institute of Health: Comparison of three stretches for the pectoralis minor musclerary Institute :
- PhysNicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Thoracic Outlet Syndrome AT:
- Anatomy Tables - Pectoral Region & Breastty of Michigan Medical School:
