Todays question is for our Registered Massage Therapist, Raylyn Routledge.
“Lately I’ve been feeling the weight of the world on my shoulders (mostly figuratively), is there anything that you can suggest doing that might help me feel better?”
Doorway Pec Stretch
Tightness can occur in the pecs for a number of reasons; direct trauma, overuse and poor posture. Tight chest muscles can contribute to the forward pulling of the shoulders causing a rounded shoulder posture. With this rounded posture, the pecs become shortened/tight and the muscles in our back (trapezius, rhomboids and RC group) will eventually become lengthened and weak. The position is also known as “upper cross syndrome”.
Pectoral major muscles make up the bulk of the chest muscles. Pec major is a thick, fan-shaped muscle, it is located under the breast. The pec major muscles help with actions like pushing a bag of groceries across the counter, lifting a baby up out of the crib or carseat or pressing yourself up from the ground or the bed.
Pectoralis minor is think and triangular-shaped. It is located under pec major. The main actions of pec minor is to move and stabilize the shoulder blade.
The purpose of the doorway pec stretch is to lengthen the chest muscles. A simple stretch like this can help improve the flexibility and range of motion of the chest muscle group. This is important for maintaining proper posture. In addition to helping with posture, many people report feeling “more open” and relaxed after performing the stretch.
With your elbow bent at 90° stand in a doorway and place one arm against the door frame. Your elbow should be a little higher than your shoulder.
Relax your shoulders, slowly step foward with one foot allowing your chest and shoulder muscles to stretch. You can also turn your body slightly away from your arm to stretch the muscles even more.
Hold for 30 seconds. Repeat with each arm.
If new symptoms arise or the position creates a pins and needles sensation in your hand, discontinue the stretch.
In these difficult times, it’s important to realize that stress can manifest itself physically. Take some time each day to perform some movements; walking, stretching and playing can all impact how we feel physically and mentally. When things calm down, I’ll be here for you. - Raylyn Routledge RMT
It is important to note that these stretching tips are performed best with therapist supervision. If you have underlying medical conditions, please consult with your therapist, chiropractor or physician before starting any new regimes. None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This information is simply for interest and comfort.
