The Method

Pec Minor

Smash, stretch, and activate corrective strategies for pectoralis minor tightness — releasing anterior shoulder soft tissue, stretching the pec minor, and activating mid-back and rotator cuff stabilizers.

All Corrective Exercises

Watch the Videos

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Smash

Soft tissue work to release restrictions and improve tissue quality.

Pec Minor smash with ball and yoga block on wall

Pec Minor smash with ball and yoga block on wall

Anterior Deltoid with ball against wall

Anterior Deltoid with ball against wall

Posterior scapula smash with squishy ball on floor with shoulder rotation

Posterior scapula smash with squishy ball on floor with shoulder rotation

Pec minor smash with W extension

Pec minor smash with W extension

Pec minor smash with arm sweeps

Pec minor smash with arm sweeps

Stretch

Restore range of motion and lengthen restricted tissues.

Corner Chest Stretch

Corner Chest Stretch

Supine W Extensions on foam roller

Supine W Extensions on foam roller

Prone Arm Bar

Prone Arm Bar

Pole Over & Backs

Pole Over & Backs

Activate

Strengthen and reinforce neuromuscular control.

Is, Ys, Ts with resistance band

Is, Ys, Ts with resistance band

Prone T Raises

Prone T Raises

Prone Snow Angels

Prone Snow Angels

Kneeling Shoulder Protraction with hands on bench

Kneeling Shoulder Protraction with hands on bench

Straight Arm Shoulder Depression on bench

Straight Arm Shoulder Depression on bench

Shoulder Protraction with cable machine

Shoulder Protraction with cable machine

Shoulder Depression with cable machine

Shoulder Depression with cable machine

Anchored I, Y, T

Anchored I, Y, T

Prone W Extensions

Prone W Extensions

Resistance Band External Rotations

Resistance Band External Rotations

Scarecrows with or without weight

Scarecrows with or without weight

Mini band press outs

Mini band press outs

Superband Over and Backs

Superband Over and Backs

Smash

  • Pec minor with ball facing wall with arm movement
  • Anterior deltoid with small hard ball against wall
  • Anterior delt and/or pec while supine with barbell while externally rotating arm
  • Posterior scapula smash with squishy ball on floor with shoulder rotation
  • Foam roll posterior delts
  • Rhomboids using double lacrosse ball while lying supine

Stretch

  • Corner chest stretch with arms at 90 degrees
  • Supine on foam roller lengthwise while doing W-extensions
  • W-extensions on foam roller lengthwise with elbows reaching toward ground
  • Prone arm bar
  • Pole over and backs
  • Hold barbell in front rack and rotate elbows up forcing external shoulder rotation

Activate

  • I's, Y's, T's with resistance band
  • Prone T raises
  • Prone snow angels
  • Prone W-extensions
  • Resistance band external rotations
  • Scarecrows with or without weight
  • Mini band press outs with various hand positions
  • Superband over and backs