How to Self-Massage the Chest Muscles (Pectoralis Major and Minor)
- Sep 2, 2022
- 2 min read
The Pectoralis Major originates from the sternum and half of your collar bone along with the cartilage of the first 6 or 7 ribs and attaches to a bump on the bone of your shoulder. Its actions include adducting and rotating the arm toward the chest.
How to tell if Pectoralis Major is tight:
1. Let arms drop by side. Palms should be facing each other. Not back.
2. Put arm out in T position. Should lie flat on the floor.
3. Put arm out in Y position. Should lie flat on the floor.
4. Clasp fingers behind the neck. Should be able to put elbows on the floor.
The Pectoralis Miner originates from the third, fourth, and fifth ribs and attaches to the coracoid process of the shoulder blade. A tight Pectoralis Minor can cause the shoulder blade to rotate out of place and cause subsequent pain in the shoulder or neck.
How to tell if Pectoralis Miner is tight:
1. Lie on your back -the back of your shoulder should be flat on the floor.
a. If raised – pectoralis minor is tight.
(Normal) (Tight Pec Minor)
You can use the following:
A. Lacrosse Ball
B. Massage Gun
This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/
Bob & Brad's Massage Guns
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