Pectoralis Minor Stretch (Supine Assisted)

stretchshoulder

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie supine.
With a hand cupped just medial to the front of the shoulder (coracoid area), press the shoulder backward and downward.
Apply firm, uniform pressure to rotate the shoulder girdle back; avoid direct pressure on the shoulder joint.

Form cues

Press back and down, not into the joint
Follow with middle/lower trapezius strengthening for lasting effect

Dosage

Daily; sustained gentle pressure, several reps

Muscles worked

pectoralis minor — anatomical illustration — pectoralis minorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

pectoralis major — anatomical illustration — pectoralis majorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: pectoralis minor, pectoralis major

Target muscles

Pectoralis Minor Pectoralis Major

Helps with

Forward Head Posture Rounded Shoulders

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

Reference: Kendall, Muscles Testing & Function 5th ed p.343