Lacrosse Balls for Myofascial Release, 2 Firm Balls (Blue and Red)
If you have shoulder issues of any kind – from shoulder pain, rotator cuff or shoulder mobility issues (including partially frozen shoulders or seriously forward rotated shoulders) then this technique should be at the top of your list for self-help techniques.
If you have breathing or rib issues this could be related as well.
Pec minor is actually somewhat difficult to get into. Pec major and the clavipectoral fascia sit on top of it, and when your arm is resting or hanging at your side you can’t get into it at all. In order to get at this triple headed small muscle and its fascia you’ll need to raise your arm and target a very specific spot for release. (I show you exactly how in the video).
To be clear, what we’re actually going after here is the fascial adhesion that can occur between pec minor and pec major (specifically the , the clavipectoral fascia and possibly coracobrachilais as well.
From the picture to the left you can see how (because of its attachment at the coracoid process of the scapula), if shortened or adhesed, pec minor can pull both the shoulder joint and the scapula into forward rotation, and/or elevate the ribs. Someone who, later in life, has a serious hunch or “wings” showing in the upper back – you can bet they have a very short, tight, adhesed pec minor (in addition to probably a lot of other fascial tightness in the front as well).
If you’re someone who has ribs “go out” a lot, I would instantly suspect ridiculously tight pec minor tissue. This would not be the thing itself that makes a rib go out, it just sets you up and makes it much more likely. This has been true of my clients who play lacrosse, train jiu jitsu or those who have experienced a traumatic fall or impact such as a car accident, falling onto a shoulder or their head while snowboarding etc.
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Never heard anyone mention this one before. This is very interesting. My pec minor is very tight and I’ve been doing the arm-down-against-the wall-release. I’m making slow progress with it. Should I stop doing the more traditional release? Does it reinforce the pec minor sticking to the pec major?
Thank you
Looking forward to trying this.
Awesome, let me know how it goes 🙂
Could a tight pec minor also be the cause of thumb/pointer finger pain and tightness? Also thanks for the video
Hey Joe – You’re welcome! For thumb and pointer finger pain I would look at your brachialis and forearm extensors. I have videos for each of those on the blog and YouTube channel.
I have had a ton of people try to explain how to get to my pec minor, and I never got it. Until now! Thank you so much for this video!
You’re welcome Russel!
Hey, great stuff! I didn’t have any mobility problems until I stopped doing professional kayaking. That probably kept my back in sync and prevented peck minor to get tight. Now that I don’t do lots of back work, the lifestyle gets in the way 🙂 I’ll definitely try your release technique, thanks for the info!
Let me know how this works for you!
[…] your body instead of doing this technique! Good places to check are your biceps and front deltoid, pec minor and brachialis for […]