The tight Pectoralis muscles

 

You do CrossFit and possibly feel tight muscles across the chest or shoulder pain. This could be due to your Pectoralis muscles being too tight. Barbell movements such as the snatch and the clean and jerk are influenced by the Pectoralis muscles, which can increase the chances of tightness and pain in the areas mention earlier.

Anatomy of the Pectoralis.

The Pectoralis major (commonly known as pecs) has four actions which are primarily responsible for the movement of the shoulder joint:

Pectoralis Major muscle

Pectoralis Major

  1. The Pectoralis does flexion of the humerus, for example in the motion of throwing a ball underhand or in lifting a child.

  2. The Pectoralis adducts the humerus, for example when flapping the arms.

  3. The Pectoralis rotates the humerus medially, for example, when arm-wrestling.

  4. The Pectoralis major is also responsible for keeping the arm attached to the trunk of the body.

Pectoralis Minor.

Pectoralis minor muscle

  1. The Pectoralis minor stabilises the scapular by drawing it inferiorly and anteriorly against the thoracic wall.

  2. The Pectoralis minor raises ribs in inspiration.

Both Pectoralis muscles have an important role in the shoulder movements, and furthermore, and important role in the breathing mechanics which will further you benefits in competing with CrossFit.

The important stuff

 

You will need to grab a length of PVC piping. Next, you are going to lay on the ground, face down, so your nose is touching the ground. Hold the PVC in an overhead position and lift the PVC up towards the ceiling squeezing your shoulder blades together. Not only is this a good exercise for the shoulder blade area but it also works the pec muscles.

 

The next exercise is with two light resistant bands. Tie them off to a rig below knee level, holding one band in each arm. Pulling the bands in an upwards movement at a 45-degree angle from the pole. Once as your elbows reach 90-degrees away from your body. Holding your elbows in this position, rotate your forearms upwards until they are parallel to your body. From here, push your fists towards the ceiling. Repeat.
 

Another area of interest that can assist this area, press the learn now button about rotator cuff muscles.


Take home message.


The pecs are a major player not only in chest pain but also influence shoulder mechanics.

rehabilitation, prevention of injuries, Osteopathy, OsteoCraig O'ConnorMotionPlus clinicCrossfit, Pectoralis muscle, rehab, rehabilitation, prevention, exercises, hamilton, new zealand, osteopathy, osteopathComment