Do you feel like you’re always leaning forward or hunching over a computer? Chances are, your pectoralis minor muscles are short and tight. Here’s a stretch you can do in a couple of minutes during your work day to provide relief and reduce tension.

Pec minor runs from the coracoid process, a forward projection of the scapula (shoulderblade), down to upper ribs. It pull the scapula down and forward, and raises the ribs when your breathe in deeply. When it’s short, it causes the bottom of the scapula to wing out, and puts strain on the serratus anterior muscle, leading to trigger points and pain over the lower ribs and side. Releasing pec minor can lead to easier breathing and a feeling of increased openness through the chest.

Here’s a picture:

As a guideline, stretch on the exhale. If you feel pain, back off a little. Hold the stretch for 4-10 breaths, or until you feel the resistance soften. 3 times is considered ideal, but if you’re short on time then some is better than none.

1. For the front of your shoulders (pectoralis minor – the muscle that hunches your shoulders when you sit at a computer):
2. Clasp your hands behind your back, keeping your arms straight and your hands next to your body.
3. Tuck your tailbone and engage your core. (If you make an “sss” noise as you exhale, you should feel your core muscles engage under your ribcage.)
4. Pull your shoulder blades together.
5. Keeping your shoulders together, your core engaged and your back straight, push your arms straight down towards the floor.
6. You should feel the stretch in the upper part of your chest.

I hope that helps. Drop me a line if you have questions. Have a great week!

© William Wells 2015.