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.

Stretch

Restore range of motion and lengthen restricted tissues.

Activate

Strengthen and reinforce neuromuscular control.

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