Muscle of the Month: Pectoral Muscles

The pectoral / chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis muscles are fan shaped muscles, with the pectoralis minor lying under the pectoralis major. The two muscles form the bulk of the chest for men and lie under the breasts for women.

A chest massage involves a range of techniques, each used to decrease muscle tightness and discomfort. A chest massage should assist to relax the body and improve circulation. Lucyna Massage Therapy often incorporates massaging the top of the chest to compliment the work done on the back. In particularly, rounded shoulders contribute to having tight chest muscles, so releasing these assists with the back of the body.

After a chest massage we often advise clients do a range of stretches to compliment the work done. These can also be done as a self-massage too! (please see the associated blog)

Pectoral Stretches

With the help of a doorway, you can easily stretch your pectoral muscles.

1. Stand in the middle of a doorway with one foot in front of the other.
2. Bend your elbows at a 90-degree angle and place your forearms on each side of the doorway.
3. Shift your weight onto your front leg, leaning forward until you feel a stretch in your chest muscles.
4. Hold for about 20 seconds.
5. Relax and return to the starting position.
6. Repeat a few times.

Another simple way to stretch tight pectoral muscles can be done while lying down.

1. Lay on your back with your fingers interlaced behind your head.
2. Draw both elbows back to open your shoulders and stretch your pecs.
3. Hold the stretch position for about 20 seconds.
4. Repeat a few times.

You should feel the stretch in your chest muscles, but you should not feel any pain. If the stretch causes any pain, stop it immediately and see your doctor.