Your Body is a Fortress, Part 6 – The Pectoralis Minor

Superheroes usually have well developed pec major/minor mucle groups!

The pectoralis minor is such a little guy. He’s ignored, not understood, and often fed up. He’s not going to take it anymore. He’s tight with resentment. He needs attention, and he’s not going to let you forget how you ignored him for so many years.

One of his major functions is to help elevate your ribs during inhalation – particularly during aerobic exercise. Oxygen, anyone? Is anyone listening to this little guy?

Here’s 1) why I think YOU should be paying attention to your pec minor and 2) what you should be doing to take care of him. He will love you for it!

This post is geared to those of you out there who spend a lot of time during the day sitting at your desk or in jobs that require a lot of sitting. Particularly, for those feeling twangs of pain in your neck and shoulders that you haven’t been able to figure out how to fix.

Here’s the thing: when you sit most of the day with your arms out in front of you, you’re putting a lot of stress on the front quadrant of your body. Read this for more about exciting ergonomics tips. Gravity alone will compress those anterior (in the front) muscles, it is important get control of the situation early on.

Take a break and stretch, OK? Agreed?? (There’s a video at the end of this post as well as another great stretch at my previous post).

Understand where it is and how it’s connected…

[Source: Trail Guide to the Body, 2nd Ed by Andrew Biel]

Look at the image of the pec minor. See how it originates at the 3rd, 4th, and 5th ribs and inserts into the coraoid process of the scapula? Yeah, that’s right, it bridges the ribs to the inside tip (anterior) of your upper scapula, that blade-lookin’ bone in your back.

When the pec minor becomes shortened, contracted, or “tight” over time, it becomes harder to take a full, deep breath. As that pec minor shortens and becomes restricted, you’re taking shallower and shallower breaths. Not good.

Plus, as this muscle tightens, it can make you “think” pain is emanating from your trapezius (upper shoulders) or neck. But that’s why he’s so tricky! Your upper back hurts because those little pissed off guys (and other associated muscles like the serratus anerior) are pulling your shoulders and upper back down towards your lap, and now the shoulders/traps and scalenes (scalenes are in your neck) are getting angry. That group of muscles must do extra work to keep you upright, to keep your lungs from being trapped by the angry pec minor.

One big happy family…

Yeah, and all this time you thought the body was supposed to be a harmonious partnership, a big happy family of organs, muscles, bones, and connective tissue helping each other out. Well, I hate to break this to you, but if you neglect one guy over the other, the neglected dude will get even with you. Mark my words. (And I’m gender neutral, just happened to be calling body parts “he” today, forgive me guys—no offense.)

Support those arms, take a break and stretch, move around at least once an hour, stop slouching, get those shoulders back to neutral position, make the door stretch a habit. The more you neglect these little guys, the more lung capacity you loose, the more tired you feel, the more your shoulders and neck will start aching. Better yet, start a weight regime. (I know, I know, I am bored by the gym, too, but I make myself strength train anyway!) If you’re not sure what exercises to do, email me (contact info here).

I’m adding a video below to show you an alternate stretch you can do at home for both the pec minor and major (and no, that’s not me). I manage to incorporate this stretch at least a few times a day.

You only have one fortress—take care of the foundation, ropes, and bridges, and they will take care of you, too!

Create your day!

[photo credit, Superman ride - LA]