Pec minor strain exercises

[Primetime24]

Ok so I have a strained pec minor muscle. Feels like a charlie horse right where my pec and armpit are, not pain or bruising.
I am focusing on stretching as well as icing. Just curious which exercises I should stay away from (obviously chest exercises) but what about some delt and tri exercises? anyones in particular that I should avoid for a few weeks?

Anyones in particular that would be ok to continue to do?

Really would appreciate any help that you guys can lend

[Primetime24]

anyone?

[low blow]

Originally Posted by Primetime24

Ok so I have a strained pec minor muscle. Feels like a charlie horse right where my pec and armpit are, not pain or bruising.
I am focusing on stretching as well as icing. Just curious which exercises I should stay away from (obviously chest exercises) but what about some delt and tri exercises? anyones in particular that I should avoid for a few weeks?

Anyones in particular that would be ok to continue to do?

Really would appreciate any help that you guys can lend

I can give you a good stretch

see the problem with traditional pec minor stretches (ie where you grab a pole and stretch your pec minor) it doesn't really stretch the pec from origin to insertion but also places a lot of stress on the anterior shoulder

the best way to stretch the pec minor is to get a few towels and roll them up into a thick cylinder. Lie down on them, with the towels places on the middle of your spine. Have somebody push your shoulders back - this is probably the best way to stretch the pec minor

[Primetime24]

Thanks i will definitely try this!

What exercises should I avoid for another week or so?

Could I do any delt and tri stuff?

[low blow]

Originally Posted by Primetime24

Thanks i will definitely try this!

What exercises should I avoid for another week or so?

Could I do any delt and tri stuff?

I don't think you strained your pec minor

usually people with pec minor problems are just extremely tight, ie "rounded shoulders".

I think the main thing is to maintain you tone in the area, but not do anything to make the situation worse (such as lifting heavy or working too intense).

look into getting a sports massage too or get somebody at home to do it - the pec minor runs from whats called the coracoid process to ribs 3-5

http://chestofbooks.com/health/anato...e-shoulder.jpg

note the coracoid process

http://www.ganfyd.org/images/0/05/Pectoralis_minor.GIF

so put your arm out, put some sort of moisturizing cream on as lubricant and have that person first gently massage along the muscle (starting from rib to coracoid). Progressively work more pressure in - this will actively lengthen the muscle.

[Primetime24]

Originally Posted by low blow

I don't think you strained your pec minor

usually people with pec minor problems are just extremely tight, ie "rounded shoulders".

I think the main thing is to maintain you tone in the area, but not do anything to make the situation worse (such as lifting heavy or working too intense).

look into getting a sports massage too or get somebody at home to do it - the pec minor runs from whats called the coracoid process to ribs 3-5

http://chestofbooks.com/health/anato...e-shoulder.jpg

note the coracoid process

http://www.ganfyd.org/images/0/05/Pectoralis_minor.GIF

so put your arm out, put some sort of moisturizing cream on as lubricant and have that person first gently massage along the muscle (starting from rib to coracoid). Progressively work more pressure in - this will actively lengthen the muscle.

you think??

its not extremely tight...again it feels like more of a "charlie horse" / cramp feeling right where the pec/armpit meet. My trap is super tight also, could this be for compensating for the pec?


I am going to massage it 2-3x/day...think it would be ok to lift? start back with some light upper body sessions?

[low blow]

Originally Posted by Primetime24

you think??

its not extremely tight...again it feels like more of a "charlie horse" / cramp feeling right where the pec/armpit meet. My trap is super tight also, could this be for compensating for the pec?


I am going to massage it 2-3x/day...think it would be ok to lift? start back with some light upper body sessions?

cramp = tightness

see the pec minor is there to move your shoulder blade fowards (called protraction).

Do you have a desk job or spend a lot of time sitting down by any chance? you have the typical symptoms of a tight upper trap, tight pec minor and most likely weak external rotators.

[Primetime24]

Originally Posted by low blow

cramp = tightness

see the pec minor is there to move your shoulder blade fowards (called protraction).

Do you have a desk job or spend a lot of time sitting down by any chance? you have the typical symptoms of a tight upper trap, tight pec minor and most likely weak external rotators.

i just started an internship where I am in the office alot.

Any recommendations?

Stretching, massage...and think it is ok to get into the gym and lift? maybe start with 50-60% of what I was doing?

[Primetime24]

more thoughts/suggestions?

Edit: what are your guys thoughts on lifting? Pulling movements are fine right? What about push movements? can i still get in there and hit chest,delts, tris? but keep a partial ROM/high reps?

[Primetime24]

thoughts?

[Primetime24]

bump