Pectoralis Minor and Shoulder pain
The shoulder is a joint built for mobility. The Pectoralis Minor is a crucial muscle that connects to the shoulder complex. Tennis players, baseball pitchers and cricket bowlers tend to develop trigger points on this muscle due to over exertion. This muscle send pain to the front of the shoulder joint but it has overlapping patterns with other muscles.
That is why using our app Painalog can help you identify the exact combination of muscles that are the cause of your pain.
You can download the app on Google Play Store or get it on App store and give it whirl for free for seven days. However if you are sure that it is the Pectoralis Minor then read on to learn how to locate, self release and stretch the muscle.
STEP 1: How to Locate the Pectoralis Minor Trigger Point #One
The Pectoralis Minor is present over your chest. It arises from the third to fifth ribs and inserts into the upper part of the shoulder blade. Place a hand on your chest near the armpit. Lift your other arm up behind you, bringing it forward over your head; you will feel a muscle tense. This is your pectoralis minor muscle. It is commonly overworked in tennis players and cricketers.
STEP 2: How to Self-Release the Pectoralis Minor Trigger Point # One
You will need a ball to self-release the Pectoralis Minor muscle. Place the ball over the TrP as shown in the previous video. Lean against the wall with the ball in between. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Pectoralis MinorTrigger Point # One
To stretch the Pectoralis Minor, you will need a pillow and a yoga block or bolster. Lie down on the floor with your head resting comfortably on the pillow. Roll over and bring the leg of the side you would like to stretch (say the left) to rest over the bolster or yoga block. The bolster should be placed on your right side. Take your left arm and place it above and behind your head diagonally across your body as far as you can while keeping your right hand stretched out to your side. The position of the arm is important; do not stretch the arm diagonally, but ensure that it is up and horizontal to the body, and that the shoulder is not touching the floor. Hold for about 30 seconds, and release.