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The pectoral muscles, if tight, can cause upper back and shoulder discomfort. Extending them assists to relieve pain in the upper back and neck. Why is this?
< br/ >< br/ > The pectoral muscles lie below a woman’s breasts. They are most of the muscles you see in a male’s chest. Connected to the breast bone (breatbone) are the pectoralis significant muscles. They likewise connect to the shoulder bone (the clavicle) and attach to the Sixth or 7th rib. At the top is a tendon and this is connected to the humerus (upper arm). Your arms are moved to the centre line of the body (adducted) by these muscles. Attempt this: place your ideal hand on your left chest, if you’re a guy or feel under your breast, if you’re a lady. Move your left arm towards the middle of the body. You need to feel the muscles engage.
< br/ >< br/ > The arm (humerus )is also turned by the pectoral muscles. Keep your hand on your chest, sit down and rest your right elbow on a table. Move your best hand down, as if you’re arm wrestling. You can feel the action of the pectoral muscles.Beneath the pectoralis major muscles lies the pectoralis minor. They are attached to the 3rd, 4th and fifth ribs. They form a tendon which is attached to the shoulder blade (scapula). The action of the muscles is to draw the scapula downward.
< br/ >< br/ > So, exactly what does this pertain to my shoulder discomfort? If your pectoral muscles are not stretched regularly, they can end up being tight and act to pull on the humerus and scapula. The actions described will lead to your shoulders being pulled a little forward, with resulting poor posture and eventual neck and shoulder discomfort.
< br/ >< br/ > This is an easy chest stretch. Stand beside a wall. Raise right arm, and bend it at the elbow, so that it forms a best angle. Put your lower arm and flat hand versus the wall. Lean your body weight a little forward, making your chest relocation a little forward. You will feel a stretch along the right chest. Hold this stretch for 30 seconds. Repeat the stretch on the left side.
< br/ >< br/ > Standards for stretching: 1. Don’t hold your breath. Holding your breath, if you suffer from hypertension, can raise your high blood pressure. Notably it makes you more tense. If you breathe deeply, you will be more relaxed and able to stretch much better. 2. Don’t force a stretch. You need to extend to the point of moderate discomfort, which will be unpleasant, but you there shouldn’t be any abrupt or sharp discomfort. If there is, then stop immediately-you are risking injury. Stretch the muscle at less of an angle eg in the chest stretch, do not push your chest forward as much. 3. Consistency. Extending for a consistently period daily will slowly build your muscles’ flexibility and range of movement. You will discover this hard to do if you just stretch once a week. 4. Comfy clothing. Your clothing need to be loose and musn’t restrict movement. 5. Increase your time in each stretch by a 5 seconds each week. Time yourself. Start with 10-15 seconds and extend this by 5 seconds weekly. Objective to be able to hold a stretch for 30 seconds.
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