Pectoralis Major Trigger points Video
The Pectoralis Major release is useful for pain felt in the chest and front of the shoulder, down the inner arm, the inner side of the elbow, into the ulnar (pinky side of the hand), and into the fourth and fifth fingers. Symptoms of this nature may be misdiagnosed as Thoracic Outlet Syndrome.
Tightness from the Pectoralis Major Muscles contribute to Head Forward Carriage/ Desk Posture or Rounded Shoulder Posture and may eventually lead to chronic upper back pain, neck pain, headaches, migraines, decreased cervical lordotic curve, excessive pressure on discs, frozen shoulder, compression of nerves, jaw problems, restricted breathing and chronic fatigue.
Pectoralis Major Trigger Points
The X’s represent the Trigger Points. The red shaded area is the referred pain caused by the Trigger Point and the darker red means more people experienced pain in that area.
From top left clockwise: Clavicular section, Costal section, sternal section, sternal section.
Symptoms Area: Torso/Chest
Primary Symptoms:
- Thoracic Outlet Syndrome
- Front of Chest Pain
- Front of Shoulder Pain
- Hypersensitive Nipples/ Breast Pain
- Inner Elbow Pain (Medial Epicondylar Pain)
- Rapid/Irregular Heartbeat/Heart Attack-like Pain (this TP is found on the right side. Rule out heart conditions with your specialist as genuine heart disease can set up trigger points in the pectoral muscles)
- Wrist and Palm Pain
Keeps shoulder pulled forward making it difficult to reach back and puts constant strain on the upper back muscles
Secondary Symptoms:
- Back of the Finger Pain
- Pinky Side (Ulnar)
- Forearm Pain
How to release it:
Pectoral Self Massage Technique
Sit tall and bring the arm forward and resting gently on your lap. This is to put the pectoral muscle into a relaxed state. Using the opposite hand on the pectoral muscle, use pincer grip between the thumb and the pads of the four fingers. Strum across the muscle to find the most dense thickened area, then work along the tight strand. Roll it between your fingers. You are looking for points that recreate the pain pattern shown here.
Use the pads of your fingers to find the arrhythmia trigger point located on the right side between the ribs. This will most likely feel quite sharp. Search with supported fingers through the pectoral muscle as if you are ironing it out over the ribs.
When you find a point referring a pain pattern, maintain pressure with your fingers and breathe deeply until the referral pain dissipates, then search the surrounding area for other affected areas and repeat. In this way, you can instantaneously release your pain and tightness. This is a sensitive area to work with, so expect some tenderness to the touch tomorrow. Work with this area every second day.
Pectoralis Major Release Technique using a medicine ball or rad ball
Pectoralis Major Release Technique using a lacrosse ball
Stretch the Pectoralis Major
Clock stretch with added PNF. Stand with your side to the wall. Arm straight, palm to the wall at 1 o’clock or 11 o’clock position depending on which side you start with. Lets begin with the right arm. Hips and feet facing forward. The closer to the wall, the more intense the stretch. Find your comfortable position.
Press into the wall with the palm for a count of 5, relax and rotate torso left to increase the stretch. Repeat pressing into the wall for a count of 5, relax and increase the stretch.
Change position to 2 o’clock. Press into the wall with the palm for a count of 5, relax and rotate torso left to increase the stretch. Repeat pressing into the wall for a count of 5, relax and increase the stretch.
Change to 3 o’clock, 4 o’clock, then 5 o’clock.
Repeat on the other side.
PNF or proprioceptive neuromuscular facilitation stretches are an effective way of increasing Range of Motion (ROM) in a short amount of time.
When beginning this stretch, you may feel pins and needles down the arm. Don’t worry, just take your time to open gently without force.
Passive chest opening stretch – corrective exercise for Head Forward Carriage/ Desk Posture or Rounded Shoulder Posture
Make a roll: using a thick beach towel, fold in half lengthwise, then roll up.
Option 1. Place the roll under the scapula across the spine, lye on the roll face up. Arms can be in cactus position, straight out 90 degrees, or straight over the head with the palms facing up. Find the position that gives you the best stretch through the front of the chest. Using full diaphragmatic breaths (using full lung capacity stretching the ribcage fully), stay here for 2-5 mins.
Option 2. Place the roll along the spine from sacrum to the beginning of the neck. Lye on the roll face-up head rests on the floor. If this is too much for the neck, a small towel can be placed under the head. Arms can be in cactus position, straight out 90 degrees, or straight over the head with the palms facing up. Find the position that gives you the best stretch through the front of the chest. Using full diaphragmatic breaths (using full lung capacity stretching the ribcage fully), stay here for 2-5 mins.
Alternate daily between option 1 and 2.
Progression: Graduate to this progression only after practicing the above exercises as this is a more intense stretch. Place a dense 10 pound medicine ball on the floor. Lye on the ball face up so that the ball is between the shoulder blades. Arms can be in cactus position, straight out 90 degrees, or straight over the head with the palms facing up. Head touches the floor or is slightly above the floor depending on the position of the ball. Legs are relaxed. Find the position that gives you the best stretch through the front of the chest. Using full diaphragmatic breaths (using full lung capacity stretching the ribcage fully), stay here for 2 mins. You can move the ball up or down the thoracic region to achieve the desired stretch.