Why your Pectoralis muscles matter.
The Pectoralis Major is the large, fan-shaped muscle located on the front of your chest. It spans from the collarbone, sternum, and ribs to the upper arm bone (humerus), playing a key role in movements of the shoulder and arm. The Pectoralis Minor lies underneath the pec major and attaches to the front of the scapula (coracoid process) and down to ribs 3-5.
Why the Pectoralis Muscles Matter:
Posture: With many people spending time hunched over computers or phones, the pecs tend to tighten, contributing to rounded shoulders and forward head posture. This creates tension and pain in the neck and upper back.
Shoulder Mobility: The pec major is responsible for movements like bringing the arm across the body (adduction) and internal rotation. Tightness here can limit shoulder mobility. The pec minor stabilizes and lowers the shoulder blade.
Breathing: Since they attach to the ribs, tight pec muscles can restrict the rib cage's ability to expand and relax, affecting deep breathing. When was the last time you took a deep breath?
Massage Focus:
Tension Release: Deep tissue massage, cupping, and stretching techniques can help loosen tight pectoral muscles, improving posture and relieving tension in the chest, back, neck, and shoulders.
Improved Mobility: Releasing the pecs can enhance the range of motion in the shoulders, allowing for better movement in activities like lifting or reaching.
Trigger Points: Tight pec muscles often have trigger points that can cause referred pain in the chest, upper back, and arm. Focused massage can alleviate these points.
Home Care Tips:
Chest Stretches: Stretch your pecs by lying on a foam roller length-wise along the spine; knees bent, feet on the floor, with your head supported on the roller. Extend the arms out to the side with your palms face-up. Relax and take full breaths. Play with having your arms at a variety of angles to get the best stretch for your body.
Strengthening Exercises: Work on strengthening your “good posture muscles”, such as the rhomboids, middle, and lower trapezius, to maintain balance and improve posture. I can almost guarantee that this will decrease your upper back and neck pain (and maybe even headaches)!
