Скачать или смотреть Pectoralis Minor CHEST Stretch for All kneeling – iStretch

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How to safely stretch the Pectoralis Minor, CHEST muscles for stiffness and pain relief. This is the best chest and shoulder stretch video that teaches you how to stretch this muscle group in a kneeling or standing position, for All flexibility levels.

How to perform the stretch:

1. Start in a kneeling position
2. Choose the target muscle or side of the body you intend to stretch
3. Bring a bar or broom handle behind your middle back and angle it 25 degrees from its vertical angle to position the top of the bar over the target shoulder
4. Abduct and extend the target shoulder to grasp the upper bar with the hand
5. The opposite hand grasps the lower part of the bar, which protrudes out beyond the opposite hip
6. Pull the lower bar forwards into the frontal plane, which increases the external rotation of the target shoulder, to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch

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This stretch should not cause pain or major discomfort. If you feel ‘excessive’ or ‘sharp stabbing’ pain, during or after the stretch (or any other stretch performed using the iStretch App or iStretch YouTube channel and videos), cease the stretch immediately and speak with your doctor or health professional.

Please leave your comments below on what you think of this stretch.

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Details of the muscle:
The Pectoralis Minor is considered an accessory muscle to respiration.

Common injuries and pathologies:
Desk workers often suffer an over-contracture or heavy tightness of this muscle which can result in a postural condition known as ‘rounded shoulders’. This places muscle strain, tension and pain within the upper shoulders and neck, which is the most common complaint of upper back pain.

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Origin, Insertion and Actions of the (Muscle):

Origin:
Ribs 3 – 5 upon anterior lateral portion.

Insertion:
Coracoid process of the scapula upon the medial aspect.

Actions:
Depresses and downwardly rotates the scapula, stabilizes the scapula for arm movements, elevates ribs 3 – 5 and assists in scapula protraction from a retracted position.

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Related Videos:

Pectoralis Minor Bilateral CHEST Stretch for All kneeling
   • Pectoralis Minor Bilateral CHEST Stretch f...  

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Adam Ilko is a BTEC Level 5 Sports Massage Therapist
iStretch App: https://www.istretch.io/
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DISCLAIMER:

This video and any related comments are not explicit and personal medical advice. Adam Ilko is a BTEC Level 5 Sports Massage Therapist; however, he is NOT your therapist or medical practitioner and can't possibly diagnose you through virtual means.

Therefore, please DO NOT use this stretch video and information to avoid going to your own General Practitioner or Healthcare Professional.

Please DO NOT use this stretch video to replace the advice they have given you.

This stretch video and information SHOULD NOT be used to self-diagnose or self-treat any medical condition.

ALWAYS seek a professional diagnosis that is personal to your physical being. If you feel ‘excessive’ or ‘sharp stabbing’ pain, during or after any stretch performed using the iStretch App or iStretch YouTube channel and videos, cease the stretch immediately and speak with your doctor or health professional.