Tight pectoral muscles (the muscles at the front of the chest) is such a common problem that we should each assume we have tight pecs unless proven otherwise. I've never had a single patient who didn't have at least a moderate amount of tightness in these muscles, and if I don't consistently tend to mine, then they tighten up significantly.
And these tight pecs aren't just a common problem, they are also one of the three major root causes of problems throughout the entire body. Tight pecs pull the shoulder blades forward and disrupt our posture. They are the single biggest factor in most people's postural problems. They round the shoulders forward, and are thus the root cause of many shoulder and arm pains. They pull the neck forward, and are thus the root cause of much neck pain. And they force the low back to compensate into a sway pack position, making them a root cause of many low back problems. It's hard to overstate just how important the pecs are, and just how devastating they can be for the entire body when tight.
And these tight pecs aren't just a common problem, they are also one of the three major root causes of problems throughout the entire body. Tight pecs pull the shoulder blades forward and disrupt our posture. They are the single biggest factor in most people's postural problems. They round the shoulders forward, and are thus the root cause of many shoulder and arm pains. They pull the neck forward, and are thus the root cause of much neck pain. And they force the low back to compensate into a sway pack position, making them a root cause of many low back problems. It's hard to overstate just how important the pecs are, and just how devastating they can be for the entire body when tight.
It's for these reasons that I'll be focusing a large portion of my upcoming seminar, entitled Unlocking the Body, on the shoulder blades and pecs. They're just too important to ignore.
There are really two pec muscles: the pectoralis major, which is the big bulky thing with which Arnold Schwarzenegger impressed the world; and the pectoralis minor, which is a smaller muscle underneath the bigger pec muscle. It is the small pec minor that is the biggest problem. It's a stabilizer of the shoulder blades and a breathing muscle, connecting the shoulder blades to the rib cage. It often becomes tight and hard, functioning more like a bone than a muscle. It loses the ability to relax in order to allow the shoulder blade to move backwards.
Hardness is a good image for these muscles. We need to think about softening them. Vigorous stretching and assaulting these muscles with a hard massage will not help. In fact, attacking these muscles will often make them harden even more. It's best to think about softening them. We need them to relax.
The best way to relax these muscles is a gentle self-massage followed by the Belly Flopper exercise. Rub the chest muscles gently for about two minutes each. Be gentle! The idea is to relax the muscle, not bruise it. If it doesn't hurt at all and if you're concerned that your wasting your time, then you're probably doing it right. After massaging the muscles, do the Belly Flopper.
The Belly Flopper does two things: it relaxes the chest muscles while simultaneously strengthening the opposing muscles. The relaxation is accomplished by Reciprocal Inhibition, which is just a fancy word for the reflexive relaxation that occurs to muscles when their opposing muscles contract. The Belly Flopper helps to relax the chest muscles while also helping to stabilize the shoulder blades for a more permanent effect on these muscles.
Hardness is a good image for these muscles. We need to think about softening them. Vigorous stretching and assaulting these muscles with a hard massage will not help. In fact, attacking these muscles will often make them harden even more. It's best to think about softening them. We need them to relax.
The best way to relax these muscles is a gentle self-massage followed by the Belly Flopper exercise. Rub the chest muscles gently for about two minutes each. Be gentle! The idea is to relax the muscle, not bruise it. If it doesn't hurt at all and if you're concerned that your wasting your time, then you're probably doing it right. After massaging the muscles, do the Belly Flopper.
The Belly Flopper does two things: it relaxes the chest muscles while simultaneously strengthening the opposing muscles. The relaxation is accomplished by Reciprocal Inhibition, which is just a fancy word for the reflexive relaxation that occurs to muscles when their opposing muscles contract. The Belly Flopper helps to relax the chest muscles while also helping to stabilize the shoulder blades for a more permanent effect on these muscles.
Belly Flopper Instructions: Lie face down with your nose and breastbone flat on the ground. Reach your hands toward your toes as far as your can, lengthening your arms. Then, while still reaching for your toes, pinch your shoulder blades together, hovering your hands above the ground. Hold this position for as long as you can maintain the reaching downward and the pinching together of the shoulder blades. Ideally, hold it for 60 seconds - but that's a long 60 seconds!
Try this simple routine daily this month and see what effects it has on your posture and on any aches and pains in your body. It can make remarkable changes throughout the entire body. Watch especially for more neck, shoulder, and low back comfort and flexibility.
To learn more about how to care for your entire body, register for my seminar on 8/20/2016: Unlocking the Body.
Try this simple routine daily this month and see what effects it has on your posture and on any aches and pains in your body. It can make remarkable changes throughout the entire body. Watch especially for more neck, shoulder, and low back comfort and flexibility.
To learn more about how to care for your entire body, register for my seminar on 8/20/2016: Unlocking the Body.
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