The pectoralis minor is a shoulder muscle that connects the scapula to the ribs, effecting scapular motion and breathing when the scapula is fixed. It is active anytime we need stabilization of the shoulder girdle with the arms in front of us. Keep reading to learn about it’s role in Pilates, Yoga, Exercise, Stretching and Massage Therapy.
Drawing Pectoralis Minor
To visualize the pec minor muscle in 3-D on a real body, draw it on yourself or a partner. Here’s a video on how to. So simple, anyone can! Get a marker or paint. Washable might be preferred if you don’t want a tattoo for the rest of the day.
I hope you enjoy the music as much as I do :)
Uniqueness about pectoralis minor
Pec minor protracts (abducts) and depresses the scapula. It also elevates the ribs during inhalation if the scapula is anchored. This just means it prioritizes the other two motions during normal breathing, but if you are sitting still and focusing on breathing with the scapula steady (think meditation), it will contribute.
This is one of many reasons why mindful breathing is so powerful. It stretches and strengthens dozens of muscles in a gentle yet powerful way. Otherwise breathing is automatic and often shallow, which is okay for a lot of the day. Still, deep exhalation can bring relaxation and relief to pectoralis minor.
Origin: Third, fourth and fifth ribs
Insertion: Medial suraface of coracoid process of the scapula
Actions: Depress, abduct and downwardly rotate the scapula at the scapulothoracic (ST) joint, assist to elevate the thorax during forced inhalation
Source: Trail Guide to the Body
pec minor in Yoga
Anytime the body is being supported by the arms anterior from the body, the pec minor is working: Plank, Downward-Facing Dog, Cobra, Crow, Rooster.…
pec minor in Pilates
The same for Pilates, when the arms need support in front or for anchoring into scapular depression, pec minor is there. Planks, The Hundred, Single Leg Stretch, Spine Stretch Forward…
pec minor Exercises
Common movements in the gym to strengthen pec minor are pushups, chest press, chest fly and planks. To add that extra engagement for this muscle, protract the scapula. Or when it’s chest press time, try a few repetitions with just the scapula and minimal humeral movement - lighter resistance may be required.
pec minor Stretching
Scapula retraction, elevation and upward rotation movements are the antagonistic motion to what pec minor does. Rhomboid would be a direct antagonist, levator scapula and trapezius would also be muscles to actively stretch pec minor. Any reaching and stretching overhead or posterior can lengthen the pec minor as well.
As mentioned above - still, deep exhalation can bring relaxation and relief to pectoralis minor.
pec minor Massage
Locating the coracoid process and circling around it with the palm of the hand or pads of fingers can be a very therapeutic maneuver because two other muscles attach at this location (biceps brachii short head and coracobrachilais) and you will get some deltoid relaxation as well. Watch this video to locate coracoid process and give it a try. Getting to the other side of pec minor requires a gentle sinking deep to pec major and is well worth the effort. It’s an easy place to reach place on yourself, or worth asking a licensed massage therapist you trust to explore this area with you. It tends to the relief massage has to offer.
If you want to learn more about the nuances and possibilities of pec minor, check out one of my Integrative Anatomy CE courses. Live workshops in person and online are available and the online course you can take anytime at your own pace.
