- Foam Roller Pectoralis Minor Stretch. This exercise is the first step to losing the “jock shoulder.” Lay back on a foam roller, resting your arms at your sides.
- Pectoralis Major Doorway Stretch. Perform with one arm at a time, or both simultaneously. Place the arm (s) as pictured and step through the doorway, working into a moderate stretch.
- Isometrics. Isometrics work wonders for muscle and tendon problems. They relieve tendon pain and prepare the pec muscles and tendons for exercise ( 4 ).
- Shoulder Internal Rotation. Stand in a doorway and push gently into the wall, contracting the pec muscle. Start with gentle force, and gradually increase the force as pain permits.
- Shoulder Horizontal Adduction. If internal rotation feels easy, progress to this exercise. Push inward on the door frame. Start gently and add force as tolerated.
- Chest dips – similar to tricep dips, but focus is on directing body forward.
- Chest Press – can be done with a machine, free weights or a resistance band.
- Close grip Push up.
- Chest Fly.
- Cable Crossover work – best executed with a cable machine, but can also achieve with free weights.
How do you treat a torn Pectoralis major muscle?
As well as being able to release and lengthen the pectoralis minor muscle, it is important to have adequate strength for maintaining good posture and preventing further injury from occurring. Exercises which target the pectoralis muscle group include but are not limited to: Chest dips – similar to tricep dips, but focus is on directing body forward
What is the function of the pectoralis minor?
Lie supine on a standard treatment table and adopt a natural relaxed posture. Place the arms by the sides and the elbows flexed and resting against the lateral wall of the abdomen. The hands rest gently on the abdomen which places the glenohumeral joint in slight internal rotation — about 6cm is a normal expected range for the acromian process.
What happens when the pectoralis minor is weak?
May 03, 2019 · Pushups, chest presses, dumbbell flys and bench presses are examples of pectoral-strengthening exercises that may be performed during your therapy session. To help prevent reinjury, begin with light weights, such as 5-pound dumbbells, when …
What are some strengthening exercises for a pectoral muscle injury?
How do I heal my pectoralis minor?
In isolated pectoralis minor tendon tears, however, a conservative treatment approach is typically recommended. Recommend rest, ice, and anti-inflammatory medication for the first two to four weeks following the injury. The athlete may use an arm sling to increase comfort, but complete immobilization isn't necessary.
How long does it take for a pectoralis minor strain to heal?
How long should recovery take for torn pec muscle? Generally, low-grade tears take 4-6 weeks to recover while high-grade tears can take 3-4 months. Remember, recovery time is not only determined by the grade of injury but how quickly you heal after surgery.Apr 10, 2022
What does a strained pec minor feel like?
Symptoms of the pec minor injury include; Pain in between shoulder blades in upper back. Pain and/or numbness through the inner arm, inside of elbow, into wrist, hand and 4th and 5th fingers. A sore/tight pec minor can contribute to a rounded shoulder posture as the muscle pulls the shoulder forward.
How do you rehab a strained chest?
Pec stretches are performed to gently stretch the muscle to reduce this tightness and are prescribed to you by your physical therapist. These stretches should be done gradually so as to minimize re-tear and further injury. These exercises can be aided with manual therapy and massage along the fibers of the pectorals.May 14, 2020
Can a minor pec tear heal on its own?
In most cases, a torn pectoral will not heal on its own. Our team will need to perform surgery to reattach the muscle so that you can begin your road to recovery. The operation will involve sewing the muscle back into place on your upper arm.Nov 20, 2021
What causes a tight pec minor?
There are many possible causes of a tight pec minor muscle. Bad posture is certainly at the top of the list for most people. However, direct trauma to the chest, stress, prolonged use of crutches, or a heavy backpack carried over the shoulder will also do the trick.Apr 4, 2016
What is the pectoralis minor?
Pectoralis minor is a small muscle in the anterior chest wall that attaches from the ribs to the coracoid process of the scapula, and assists with stabilisation of the shoulder complex, protraction of the shoulders, and plays a small role in elevating the ribs for inspiration. Whilst it is not one of the largest muscles in the pectoral girdle, ...
How to strengthen the pectoralis muscle?
As well as being able to release and lengthen the pectoralis minor muscle, it is important to have adequate strength for maintaining good posture and preventing further injury from occurring. Exercises which target the pectoralis muscle group include but are not limited to: 1 Chest dips – similar to tricep dips, but focus is on directing body forward 2 Chest Press – can be done with a machine, free weights or a resistance band 3 Close grip Push up 4 Chest Fly 5 Cable Crossover work – best executed with a cable machine, but can also achieve with free weights
What is the importance of the pectoralis minor muscle?
As well as being able to release and lengthen the pectoralis minor muscle, it is important to have adequate strength for maintaining good posture and preventing further injury from occurring. Exercises which target the pectoralis muscle group include but are not limited to:
What is PMI in a shoulder?
The PMi has been identified as a muscle that is implicated in scapula dysfunction and subsequent shoulder pathologies. Tightness in the muscle can restrict full scapula upward rotation, posterior tilt and elevation – movements that are required to fully allow clearance of the acromian process away from the humeral head in full elevation positions. Stretching exercises for the PMI have been offered to lengthen and reduce tone through this problematic muscle.
What is a thoracic outlet?
Thoracic outlet syndrome is the result of compression or irritation of neurovascular bundles as they pass from the lower cervical spine into the arm, via the axilla. If the PMi muscle is involved, the patient may present with chest pain, along with pain and paraesthesia into the arm.
Where does PMI come from?
PMi is a broad triangular shaped muscle that arises from the second to fifth ribs and their costal cartilages via aponeurotic slips that are continuous with the facia covering the intercostal muscles 12. In an old but thorough cadaver study, Anson found that 42% of these slips are attached from the second to the fifth ribs 13.
How to reduce pain in pectoral muscle?
Moist heat is often used to increase blood flow to the injured area and help your muscles relax. Electrical stimulation — delivered through pads placed on your pectoral muscle — uses electrical current to decrease pain and increase blood flow to the injured area.
Why does my pectoral muscle tighten up?
After injury, your pectoral muscle may tighten up — a condition called muscle guarding — as the body attempts to protect the area from further injury. Perform stretches to gently lengthen the muscle to reduce this tightness.
What exercises are used to strengthen a PEC strain?
Strengthening exercises are performed during the pec strain recovery time once you have full range of motion without pain. Dumbbells, elastic bands, wrist-cuff weights and exercise machines are all utilized in therapy for strengthening.
What is Bailey's job?
Bailey is also an Anatomy and Physiology professor and has been writing health and fitness articles for over 10 years. Physical therapy interventions help restore range of motion and function as part of pectoral strain treatment. Muscle strains — also known as pulled muscles — cause tiny tears in your muscle fibers.
What are the three types of range of motion exercises?
Three types of range of motion exercises are common in therapy: passive, active assisted and active. Passive range of motion exercises are performed as the therapist moves your arm while you have it in a relaxed position.
How to stretch chest muscles?
Hold each stretch for 20 to 30 seconds and repeat three times. Your therapist may also instruct you to stretch at home between therapy sessions. Do the corner stretch to improve chest flexibility: Stand facing a corner with your feet staggered. Lift your arms to shoulder height and place both forearms flat on the wall.
How to stretch your PECs?
Lift your arms to shoulder height and place both forearms flat on the wall. Slowly lean in until you feel a stretch across your chest. Hold for 20 to 30 seconds and repeat three times. Lower and raise your arms slightly and repeat to stretch other parts of your pecs.
General Information
Interesting Information
- Pectoralis minor is a thin, triangular muscle, located at the upper part of the chest, beneath the Pectoralis major. It attaches the front of the shoulder blade to ribs 3, 4, and 5, pulling the shoulder and shoulder blade down. This muscle is responsible for actions, such as pushing things away from the body and lifting with arms straight in front of the body. Injuries occur to pectoralis mino…
Relevant Research
- Surgeons typically prefer the use of arthroscopic shoulder reconstruction to correct shoulder instability. Surgeons are now using a new procedure, the arthroscopic Latarjet procedure, which combines the benefits of both open and arthroscopic procedures. This procedure enables surgeons to better dissect around the pectoralis minor. Lafosse, L., Lejeune, E., Bouchard, A., Ka…
Doorway Modified Chest Stretch
- Stand in a doorway or at the end of a wall, facing perpendicular to the wall. Start with the left arm. Place front of left shoulder and inside of left arm on the surface of the wall. Position left elbow at shoulder height. Position both feet back behind original stance. Lean into wall, allowing the left shoulder to be pushed back. Turn the body to the right, away from positioned arm. Hold this posi…
Symptoms
Treatment
Soft Tissue Treatment
Stretching
Push-Ups
Bench Press
- The bench press exercise (or a chest press on weight training machines) is the best way to build powerful pectoral muscles.
Caution!
Wrapping Up
Description
Anatomy
Function
Physiotherapy Relevance
Assessment
Treatment
- If you want to activate serratus anterior and minimize the work or activity of Pectoralis minor implement exercises that have highly selective activation for serratus anterior not pectoralis minor. The most effective exercises are : 1. Serratus Punch Exercise: it is highly selective to serratus anterior. 2. The Modified Push-UpPlus Exercise: both o...
See Also