What is the Pectoralis Minor? – Sarah Fischer
What is the Pectoralis Minor? – Sarah Fischer
Pectoralis minor is a little muscle that can pack a big punch. This muscle attaches to the coracoids process of your scapula to the 3rd to 5th ribs, and under which lies the nerves that run into your arms and hands. When Pectoralis Minor gets ignored, tight and irritated, it lets you know it’s there. Due to the nerves and veins/arteries that run under this muscle, when it becomes shortened and in a constant contracted position, it can begin to compress on your nerves causing sensations such as tingling and numbness that can go into your fingers. When Pectoralis Minor becomes shortened over time, it can also begin to affect breathing, when you go for those big strong, deep breaths in, as it assists with respiration, it helps to elevate your ribs, and when shortened, it becomes harder to obtain the full motion and movement of the muscle.
As a lot of the population spend most of their day at a desk in front of a computer for work, then some continue this as they go home as well, posture often goes out the window, especially as the day progresses and fatigue sets in. We start to slump forward shoulders, roll inwards and a lot of stress is put onto our upper bodies. Our upper back muscles become over stretched and our chest muscles become in a shortened position, with these combinations: it can lead to achy discomfort, headaches, shoulder and back pain.
So everyone, let’s get moving! Let’s stretch out those pec minors! Start with laying on the edge of the bed, or couch, be in a stable safe position, bring your arm out to the side and you can have your elbow bent as well at about 90 degrees, slowly let your arm relax and fall down towards the floor, keeping it at shoulder height, hold for 20-30 seconds you will feel a pull across that side of the chest stretching both pec minor and major. You can try different angles, so at shoulder height then also try moving it slightly more towards your head to target other directions of muscle fibers.
Keep this up for a couple times a day and gradually, those muscles will begin to lengthen. While at work or sitting for long periods of time, remember to take breaks, move around, do some shoulder rolls, stand up and stretch out as it doesn’t take long for your muscles to become shortened. Even if you say you feel fine, move around and stretch before symptoms begin.
You also want to make sure you keep those upper back muscles strong, you can start slowly by bringing your shoulder blades together, pretend you are trying to squeeze a lemon between them, hold for 3-5 seconds then release try this about 5 times. You can do this anywhere, sitting at work, in the car or during commercial breaks while watching your favorite show.
If you are having issues with any of the symptoms of Pectoralis Minor as I listed above, give us a call at Adica Massage Clinic and we will be more than happy to work out those tired muscles and assist with stretches and other tips to help make things a little easier. For your convenience you can also book online through our website at www.adicamassage.com.
We offer a variety of different massages including: therapeutic massage, deep tissue massage, couple’s massage and more!