Here is a video of me covering a Myofascial Release of the Pectoralis Minor to help address shoulder pain.
Although this is not the end all be all of shoulder pain, it can be a major culprit in terms of scapular positioning that leads to inefficiency in the glenohumeral joint.
Hey guys, this is Naudi Aguilar, Functional Patterns and for today’s video I’m going to be covering a technique to help eliminate shoulder pain. The type of technique we’re going to be covering is a myofascial release. The tool we’ll be using is the theracane. And the specific point we’re going to be focusing on is the pectoralis minor. Now the pec minor generally tends to get very tight directly as a result of people carrying some kind of a kyphotic posture where they tend to round their body forward in this direction where they’re protracting their shoulders. The main culprit for this thoracic rounding can usually be two things. One being a person sitting at a desk rounding their posture, writing things down, rounding for several different times, driving. That can usually be one culprit. But the main culprit is typically that fact that most people have their hips displaced anteriorly and the anterior pelvic shift and the thoracic spine rounds.
So, whenever we get this kyphotic posture, typically we’re going to also find is that we’ll end up having a lot of tightness right here on these upper pecs. So, getting in here and releasing this kind of stuff is going to be crucial if we expect to find any kind of balance, specifically on our rows or specifically if we’re just trying to do overhead motions. If we have a lot of tightness, restrictions in these regions here, when we try moving that arm around, oftentimes we going to tend to find there’ll be a big path of restriction and oftentimes pain can accompany that restriction.
So to begin we’re going to be going onto this wall over here. I’m going to be placing this theracane on a wall. I want you to look at … try to keep a steady point, if you can find some point where there’s some kind of friction on the way, you’re going to definitely be best suited so that way this thing doesn’t slide all over the place. To locate the muscle, really, you’re just going just directly underneath the clavicle and you find some of the upper pec fibers but a little bit out here, there’s this thing called a coracoid process, where the pec minor does attach into and typically if you just go across back and forth this way you’ll find a little bump that goes back and forth. Well typically that bump is going to be some kind of fascial restriction on that pec minor so that’s where we’re going to want to press.
Again, we put this on the wall. I can hold this down with my hand or if I’m comfortable with myself at this point, I can kind of just let that thing float and then from there what I’m then going to do is just kind of palpitate the muscle back and forth right here with the theracane. Now, what I like about this technique is that as I’m palpitating this going back and forth with the theracane, I’m not using my left arm at all. Where typically if I taught somebody to do a myofascial release technique with their arms pulling back, although I’m not really using too much of my pecs while I’m pulling back, they’re still is some kind of neuro activity going on here where muscles are going to contract. So, therefore, if there’s muscle contraction happening in there, it may not be so inclined to open up.
Just think, if I tried to flex my bicep and I tried releasing my bicep like this, it’s probably not going to work out too good because the muscles are just too active so the more relaxed I can keep my bicep when I release it, the more likely it is that I’m going to get an effective myofascial release out of that specific point. So the same thing goes with the pec minor. As my arm is hanging out here and I’m putting pressure by leaning forward in this direction, I have a completely relaxed muscle that I’m working on as I’m doing this.
So really, what you can do is sometimes hold a specific spot and then slowly palpitate it but the key point is with this is that you really just focus on getting that cross friction since the fibers of the pec minor do tend to kind of run angularly but also almost like in a vertical fashion, sometimes cross friction going back and forth, how I am right now, might be one of the better ways to release that specific area.
All right, let’s switch sides. Okay, so I’m grabbing over here utilizing my left hand. Again, just going to be utilizing my left hand to manipulate the theracane back and forth as I locate that spot just underneath the clavicle. Really digging in there. I shouldn’t have to put too much pressure leaning forward. Be careful that this thing doesn’t slide. You shouldn’t really have to worry about falling forward or anything. You shouldn’t put that much pressure on here anyway. The pec minor’s a fairly small muscle. It doesn’t require that much pressure to begin with when it comes to digging in there. At least that’s from my personal experience. All righty, that is a myofascial release technique of the pectoralis minor.
If you did find this video to be useful, please share it or like it. Any help from you guys part is greatly appreciated on my end. You can also visit my website at functionalpatterns.com where I do cover other concepts very similar to this that cover the whole global system. Remember that covering one release is only going to be a part of the equation and that no problem in life can really be solved in isolation. We always have to look at the integrated sequence of variables if we truly expect to solve problems in anything in life. So, this is just going to be one of those links in the chain that are going to help you eventually bridge that gap between dysfunctionality and functionality. Until next time, this is Naudi Aguilar reminding you to live intentionally and not habitually. Take care.