Pectoralis minor – "little sister" more massive and well-known pectoralis major muscle. However, even a muscle of such a small size can cause serious problems. It is located under the pectoralis major muscle, departs from the 3rd, 4th and 5th ribs, passes laterally upwards and is attached to the coracoid process of the scapula.
Functions of the pectoralis minor: stabilization of the scapula, as well as its lowering, retraction and downward rotation. When the scapula is in a fixed position, this muscle also takes part in lifting the chest. After explaining the functions of pectoralis minor, estet-portal.com will tell you what problems it can be associated with.
The condition of the pectoralis minor muscle and posture disorders
Pectoralis minor – a fairly significant factor in the formation of correct (or incorrect) posture. One of the functions of pectoralis minor is to retract the scapula – it moves forward, away from the spine, and around the chest, resulting in shoulder stoop.
Unfortunately, most of our lives are dominated by a sedentary lifestyle – we spend the lion's share of our time at computers, driving, leaning over a desk in unnatural positions, with our shoulders rounded and tilted forward, our backs hunched. Over time, this position inevitably leads to overstrain of the pectoralis minor muscle (the appearance of muscle knots, or clamps).
Posture disorders – although a big one, it is not the only problem caused by overexertion of the pectoralis minor muscle. Therefore below estet-portal.com will consider:
- what are the symptoms and problems associated with overvoltage pectoralis minor;
- what is pectoralis minor syndrome;
- how to get rid of pain caused by overexertion of the pectoralis minor muscle.
Pectoralis minor overexertion: the starting point for serious disorders
Overloaded pectoralis minor significantly affects the function of the shoulder joint and increases the risk of injury.
Perhaps the most common problem associated with pectoralis minor is subacromial impingement syndrome.
In this case, the lack of space in the area between the humerus and the acromion (acromion) leads to pinching of the tendons of the supraspinatus muscle and subacromial bursa, especially when raising the arm above the shoulder, as well as during rotational movements.
Pinching of tendons, nerves and blood vessels in the shoulder and chest area – consequences of overexertion of the pectoralis minor muscle.
This lack of space may be directly related to an overexerted pectoralis minor muscle due to forward tilt of the scapula and lowering of the subacromial arch.
In this case, patients complain about:
- dull pain in the shoulder;
- increased pain when raising the arm up;
- sleep problems due to pain, especially when lying on the affected side;
- A characteristic crackling or clicking sound as the arm is lowered;
- limitation of joint mobility;
- weakness in arm.
In addition to increasing the risk of pinching, overexertion of the pectoralis minor, together with the serratus anterior, verticalizes the glenoid fossa of the scapula, resulting in increased abduction, rotation, and pterygoidity of the scapula.
Due to the change in the position of the scapula, the levator scapula and the upper fibers of the trapezius muscle begin to tense intensely in an attempt to stabilize its position. Ultimately, this leads to an overstrain of the muscles of the neck and shoulders and the appearance of many trigger points in this area, which is typical for many working at the table (well, or on the couch, with a laptop on their laps).
Shoulder pain, arm numbness, tingling in the upper extremities, and trigger points in the neck and back muscles – consequences of overexertion of the pectoralis minor muscle.
Pectoralis minor syndrome – when nerves and blood vessels are affected
In 50% of cases, it is the pectoralis minor muscle that is the root cause of chest outlet compression syndrome (or simply pectoralis minor syndrome). What is it?
Pectoralis minor syndrome is manifested by compression of the nerves and blood vessels located in the front of the shoulder and chest – brachial plexus, subclavian artery and vein. Pinched nerves and blood vessels are sure to make themselves felt, causing significant physical discomfort.
The symptoms of this syndrome vary depending on the location and degree of compression of the neurovascular bundle and may manifest as:
- pain throughout the arm – from shoulder to little finger;
- numbness, decreased sensation, tingling in limbs;
- weakness in hand;
- blanching of the upper limb;
- decrease in hand temperature;
- increased pain during movement.
As you can see, the pectoralis minor muscle, or rather, its overexertion, can cause problems covering the area of the shoulder joint, neck and arm. But this is only part of the picture: as a result of muscle compensation, which goes along the kinetic chain, the negative effects of overexertion of the pectoralis minor muscle can even affect the lower back and pelvic area.
How to Relax the Pectoralis Minor: Stretching and Trigger Point Massage
The figures below show the location of the trigger points of the pectoralis minor muscle and the scheme of reflected pain when pressing these points:
Fortunately, the pectoralis minor responds well to – massage and/or stretching. However, it is worth noting that it is not so easy to cope with an overstrained pectoralis minor muscle on your own, therefore estet-portal.com recommends either contacting a specialist (which, of course, is better), or asking a friend/spouse/relative for help.
Pectoralis minor trigger point stretch:
- Lie down on a cylindrical object (a special roller or a tightly rolled blanket or towel) so that it is in line with the spine. In this position, lower your shoulders down towards the floor, relax, feel the relaxation in the front of the shoulder and upper chest. In this case, the arms can first be placed along the body, and then spread at an angle of 80, 120 and 160 degrees.
- Sit on the floor and ask an assistant to stand behind you. Bring both hands back and ask the assistant to gently, smoothly and with a little force move your hands even further.
Pectoralis minor trigger point massage:
To massage the pectoralis minor muscle, it is better to contact a specialist who can correctly determine the location of the trigger points and effectively influence them. At home, massage can be performed with a tennis ball in the supine position (placing the ball on the floor) or standing (holding the ball between the wall and the pectoralis minor muscle):
In addition to stretching and massaging, try exercises that target the antagonist muscles of the pectoralis minor.
Focus on the middle and lower part of the trapezius muscle, rhomboid, pay attention to the serratus anterior, infraspinatus, and also the dorsal deltas.
See also: "Bermuda Triangle" Your body – scalene muscles
Also, estet-portal.com reminds that the best way to deal with problems caused by overexertion of the pectoralis minor muscle is to prevent them – correct posture and keeping in good shape all the muscles of the body – a pledge not only of a beautiful figure, but also of excellent health.
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