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Exercises and Stretches — Pectoralis Major

Arm-Up Rotator Stretch

Posted by Judith Winer on

    Technique: • Stand straight • Extend your arm outwards and bend it at a 90 degree angle • Place a broomstick in your hand and behind your elbow • With your other hand pull the bottom of the broomstick forward   Primary muscles: Pectoralis major. Subscapularis. Teres major. Secondary muscles: Pectoralis minor. Anterior deltoid.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: The rotator cuff muscles of the shoulder are often very tight. Perform this stretch very slowly and with...

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Bent-Over Chest Stretch

Posted by Judith Winer on

    Technique: • Stand straight facing a wall • Place both hands on the wall just above your head • Lower your shoulders slowly and slightly move your chin down towards the ground Primary muscles: Pectoralis major and minor. Anterior deltoid. Secondary muscles: Serratus anterior. Teres major.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.   Note: Keep your arms straight during the stretch and point your fingers straight upwards.             EDUCATION...

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Assisted Reverse Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight with your back to a table or bench Place your hands on the edge of the table or bench Slowly lower your body   Primary muscles: Anterior deltoid. Pectoralis major and minor. Secondary muscles: Biceps brachii. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture.Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation.   Note: Use your legs to lower your body and avoid lowering your body too quickly.           EDUCATION...

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Bent Arm Chest Stretch

Posted by Judith Winer on

    Technique: Stand straight near a wall Raise your arm so that it is parallel to the ground and bend it at a 90 degree angle Rest your forearm against the wall Turn your shoulders and body away from your extended arm   Primary muscles: Pectoralis major and minor. Anterior deltoid.   Secondary muscle: Serratus anterior.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.   Note: Keep your arm parallel to the ground during the stretch.  ...

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