FREQUENT SHOULDER PAINS ? WORK ON PECTORALIS MAJOR
SELF MYOFACIAL RELEASE FOR PECTORALIS MAJOR
The pectoralis major primarily originates at the sternum and inserts into the humerus. This muscle is possibly the most influential in terms of efficient postural dynamics specific to the shoulder. Although this muscle is often times trained to be strong in terms of pushing weight, in a functional environment it is best suited as an elastic muscle. For example, when we do throwing movements, this specific muscle will produce the whipping action after the summation of forces has been initiated from the lower body first.
It is when the pectoralis major is stretched dynamically that a powerful force will come directly off of it. Since so many of the professionals in this industry constantly promote pushups, bench presses and other exercises similar, they are unable to understand the true functional potential of the pectoralis major. When the pectoralis major is in a position of dysfunction, it can be quite the damaging muscle to the posture in the shoulder.
Since it is responsible for internally rotating the shoulder, you can often times notice a set of tight pec majors when you witness the palms on a person facing backwards like a gorilla. The dangers of a dysfunctional pectoralis major, in terms of shoulder function, are found when examining how they influence the posterior chain of muscles in the shoulder. When the pectoralis major is highly dominant in its dysfunctional state, it will then re-orient the positioning of the glenohumeral region, shifting everything forward.
The muscles that act upon the posterior end to stabilize the shoulder, are now forced to work from a compromised length tension relationship. This will invariably lead to rotator cuff problems due to poor stability. A dysfunctional pectoralis major will also be influential in forward head posture as it attaches to the clavicle, which then stimulates the cervical musculature to move forward.
It will also be inhibitory to breathing, due to the fact that it has attachments on the sternum. The influence of the pectoralis major cannot be overstated and it is essential that we promote balance and function of this muscle with the usage of myofascial release. By utilizing myofascial release on the pectoralis major, we will promote balance due to the over-active and tight tendencies of the muscle.
PECTORALIS MAJOR SMR (LACROSSE BALL)
To maximize this technique to its full potential, we will have to be cognizant of putting the glenohumeral region into external rotation. This adjustment will expose the pectoralis major and help improve the elastic capabilities of this muscle. Since the muscle does attach to the sternum, taking deep breaths while doing the trigger point will also promote an active release of the pectoral musculature