How to Self-Massage the Chest Muscles (Pectoralis Major & Minor)

Chest Tightness Could Be Causing Your Shoulder or Neck Pain — Here's How to Fix It

If you've been dealing with nagging shoulder or neck pain and can't figure out why, the culprit might not be where you think. In this video, Bob and Brad show you how to self-massage the chest muscles — specifically the Pectoralis Major and Pectoralis Minor — two muscles that, when tight, can quietly drag your shoulder blade out of position and trigger pain you'd never expect to trace back to your chest.

Using their model, Sam, Bob, and Brad walk you through exactly where these muscles are, why they tighten up, and the most effective ways to release them at home.

Why Your Chest Muscles Matter More Than You Think

The Pectoralis Major runs from your sternum and collarbone, along the cartilage of your first six or seven ribs, all the way to your upper arm bone. Its job is to pull your arm in and rotate it toward your chest, which means hours of desk work, driving, and forward-leaning posture can leave it chronically shortened and tight.

The Pectoralis Minor sits underneath it, anchoring from the third, fourth, and fifth ribs to the shoulder blade. This one's sneaky: when it's tight, it can pull the shoulder blade out of its natural position, leading to pain that shows up in the shoulder or neck — far from where the actual problem lives.

Quick Self-Tests You Can Do Right Now

Bob and Brad share four simple ways to check if your Pectoralis Major is tight:

1. Let your arms hang at your sides — palms should face each other, not backward.

2. Extend your arms into a "T" position — they should lie flat on the floor.

3. Extend your arms into a "Y" position — same rule, flat on the floor.

4. Clasp your fingers behind your neck — you should be able to rest your elbows on the floor.

For the Pectoralis Minor, lie flat on your back. If the back of your shoulder lifts off the floor instead of lying flat, that's a sign of tightness, too.

How to Release It

Once you've identified tight areas, Bob and Brad demonstrate two go-to tools for self-massage:

• A massage ball/lacrosse ball — great for pinpointing and releasing specific tight spots against a wall or floor.

• A massage gun — for a more dynamic, percussive release across the muscle.

Both techniques can help relieve tension, improve shoulder mobility, and take pressure off the structures that may be causing your pain.

Grab the Free Guide

Want to follow along step-by-step? Download the free printable PDF guide that breaks down the anatomy, tightness tests, and massage techniques covered in this video — perfect for keeping by your foam roller or massage gun for quick reference.

This video is part of Bob and Brad's full Self-Massage Program, where you'll find videos and downloadable guides for treating tight, painful muscles all over the body.