Pec major. pec minor. Both serious problems if you let these things get tight. I’m going to show you today exactly how to stretch each one the best way. What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Today we’re going to talk about the Pec Minor, the Pec Major, neither of which are unimportant especially if you want to maintain healthy shoulders in the gym.
You see, these two muscles are going to wreak havoc on your upper body, in your shoulders particularly, if you don’t stretch them enough, or more importantly, you don’t know how to stretch them. So, I’m going to break out all the weapons to make sure that you do by the end of this tutorial. We’re taking out Raymond. I’m going to draw all over my damn body, and I’m going to show you the stretches and exactly how you have to do them to get the most out of this.
Ok, so let’s take out raymond here and look at the function of the pec major, right. we know that there are 2 portions of the Pec Major. There’s the sternal portion which is right here off of the sternum. They come out here and they fan out to a place up here on our upper arm bone, the humerus, right about mid sternum. So, right here is where they’re inserting, ok. And then we have a clavicular portion.
That comes down and attaches to the same thing. So you can see that if these muscles were to pull, they’re going to pull the arm across the chest. So now, like I said, I’ll write all over my damn body. Don’t think I won’t guys. I hope these things do come out, though. If we take our muscles here, and we look at them, they’re fanning out. They’re attaching to that point that I told you about.
And from the clavicle, they’re coming down. they’re attaching to the point i told you about. So when I contract, you can see the muscles underlying this. That’s what they’re doing. They’re bringing this across the body. Well, now we’ve got to go across. Remember the functions of these muscles. Now, you can see that if this were to get tight, in addition to being able to pull this.
Across, it will also rotate this arm bone in, right. If it’s attached to here and it gets tights, shortens, it’s going to pull this in that way. So, that’s why when we get tight, we have internally rotated shoulders like this. Internal rotation of our shoulders brings the whole shoulder forward. Now, we move on to the Pec Minor. The Pec Minor is actually much more important because we never address this muscle and this.
Has i think far more deepreaching implications to our shoulder when we don’t because if you look at where the Pec Minor goes, it goes from the 3rd, 4th, and 5th rib right here to the coracoid process right here. Now, the most important part of that is the attachment because the coracoid process, if I spin this guy around, you can see, it’s part of the shoulder blade. It’s literally part of your shoulder blade. It’s just a point on the shoulder.
Blade. So, what happens when this muscle’s tight? And they go from here to here, and they’re tight, they’re going to pull down. So now we get an anterior tilt of the scapula. So it’s going to go this way, down and in. We’re going to get a downward rotation of the shoulder blade which is down this way, ok, down that way. And then we’re going to get a protraction, so the shoulder blade’s going to come around.