Pec Release

Hello everyone,

Today we will be focusing on the anterior side of the shoulders, releasing the pec muscles. These muscles are universally overworked, not only those who go to the gym, but also those who sit at a desk and are constantly having their shoulders rounded and their head forward. Because of this, a lot of pressure points can be created in the pec region.

RELEASING THE PEC MUSCLE

Proper position to release the muscle is going to be in a door frame with a lacrosse ball. During the demonstration, Dr. Hensel is shown using a squat rack instead of an open door frame. Place the ball first in the middle of the pec, 2 inches inside the nipple and 2 inches above. It is important to keep the knees bent, in a ready position, in order to put as much force into the ball as possible. Dr. Hensel is shown in the picture performing the release the correct way. To mobilize the muscle while performing the release, the patient should perform a fly motion, bringing the arm forwards and backwards.

STRETCHING THE PEC

Stretching the pec can be achieved through 3 different paths. The first stretch being performed is for the pec-sternal region, or the bottom half of the pec muscle. Dr. Hensel is shown here, with his arm high on the squat rack. The arm can be brought down to shoulder height in order to achieve a pec major stretch, and then even further to stretch the higher pec-clavicular region near the clavicle.

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Thank you!

Written by: Dr. Erik Hensel

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About Dr. Erik Hensel

Dr. Erik Hensel, Doctor of Chiropractic, Member of Ohio State Chiropractic Association, Bachelor's Degree from the University of Minnesota Duluth in Biology and a minor in Chemistry. Graduate of Northwestern Health Sciences University studying Chiropractic care, Functional Medicine, Applied Kinesiology, Nutrition, and Nutritional Supplements. Born and raised in St. Cloud, MN, I have always been a very active guy. When I wasn’t playing sports, I was in the woods or on one of Minnesota’s 10,000 lakes. After graduating he took a brief job unloading ships where he worked long hours, had routine headaches and back pain which led him to go see a chiropractor. After being tired of taking painkillers just to get out of bed, I went to the chiropractor and it changed my life forever. One simple adjustment decreased the back pain significantly and my headaches were no more. With such relief in one adjustment, I decided to visit more frequently, eliminating the need for any medication, and my initial symptoms had subsided. This was a life-changing experience which led me to pursue chiropractic and functional medicine