Self Treatment for Anterior Shoulder Pain: Release Pectoralis Minor

SELF TREATMENT FOR ANTERIOR SHOULDER PAIN : RELEASE Pectoralis Minor

PECTORALIS MINOR

The pectoralis minor originates at the 3 to 5 ribs and inserts into the coracoid process.  Although this is a relatively small muscle, it carries a huge influence on scapular positioning, in turn affecting the glenohumeral region as a whole.  It is an all too common trait to see humans with shoulders that are rounded in a forward position, or from a more knowledgeable analytic mind, a sharply anteriorly rotated position.  Two fundamental scapular functions are needed if a human wants to attain good shoulder stability.  

One is the ability to retract or adduct the scapulae, the other being the ability to depress the scapulae.  Although retraction isn’t necessarily perfect when a person dysfunctionally applies it, the damages of it are not too immense.  The depression of the scapulae is an entirely different story.  The damaging effects of depression will be told by the function of the pectoralis minor.  There are two different types of depression:  anterior depression and posterior depression.  

Posterior depression will recruit the fibers of the lower trapezius, which will set the tone for functional scapular stability, shoulder mobility and cervical relaxation.  Those are the byproducts of an efficient upper body.  Anterior depression will set the exact opposite pattern and usually create muscular deficiencies that are at the root of most rotator cuff injuries.  One of the direct culprits for this imbalance is the Pectoralis Minor.  

In terms of visually recognizing what a tight pectoralis minor looks like, it can usually be identified by elbow positioning coming behind the humerous when attempting to retraction. If we improve the mobility of the pectoralis minor, we will then take a positive step in finding balance within the scapulae and the shoulder as a whole.  

It is very important to note that the influence of the pectoralis minor will pale in comparison to that of the muscles previously mentioned in the myofascial release stage in this.  It is absolutely impossible to completely address the pectoralis minor’s imbalance if we have not gotten to the structures influencing its positioning first.  Be certain to follow all the prior myofascial release points in this so that you may get a lasting result out of this technique.

PECTORALIS MINOR SMR (THERACANE) 

When implementing this Myofascial Release technique, it is essential we find a spot and stay on it. A commonality found when people attempt this release is that they will wander around the region without committing one spot, and they get no benefit from it as a result. Find one spot and change than angle in which you apply pressure to that one spot and there will be a much better result.