Modern people often use computers to work, resulting in long periods of static work, especially bad postures in daily life, which often make our chest muscles feel uncomfortable and occasionally numb. Over time, we will feel more pain. The most serious case is that chest muscle discomfort can also affect the arms. Therefore, it is necessary to relax the chest muscles every day. Among the relaxation of chest muscles, the relaxation of pectoralis minor is less likely to attract attention. Today, let’s take a look at some methods that can help the pectoralis minor relax.
Action 1: Upward rotation of scapula
When we relax the pectoral muscles, it is difficult to truly feel the relaxation of the pectoralis minor. If we want to effectively relax the pectoralis minor, we can achieve this by stretching. The specific method is to rotate the scapula upward, let our shoulder rest on a supportive object, such as a door frame or an iron frame, as long as the stability is good enough, then fix the shoulder joint, close the scapula backward, and then raise the arm upward. Stretch slowly and hold this position for a minute, then stretch on the other side.
Action 2: High stretch
Many people like plump and attractive chest muscles, and pay special attention to exercising the pectoralis major. In fact, the pectoralis minor plays an important role in making the chest muscles full. Therefore, it is necessary to relax the pectoralis minor after exercise. You can also relax at home. First stretch one side, hunch your shoulder blades, and bend your elbow 90 degrees against the wall. If you want to relax the pectoralis minor, you should pay attention to the upper arm. Then lean forward and downward, and feel the chest. Stretching of small muscles.
Action Three: Low Stretch
Compared with high-position stretching, low-position stretching requires lower flexibility. If our palms fit against the wall, we will find that the shoulder joint is in a state of external rotation. If not, we need to turn the scapula backward. After reaching external rotation, and then trying to twist on the opposite side, you can feel the stretch of the pectoralis minor. As long as it is within the acceptable range of your body, you can use a little more force to improve your breast retention.
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