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Tight pec minor- need help building my back and shoulder
Posted on 9/20/19 at 8:47 pm
Posted on 9/20/19 at 8:47 pm
I’ve had this horrible aching pain for a year now below my collarbone and come to find out it’s due to a tight pec minor muscle and possibly Thoracic Outlet Syndrome. The muscle compressed the nerve and artery and its awful. Feels like a heart attack and sends radiating nerve pain down the arm.
While I’m waiting to see a specialist in late Oct I’ve read where it’s important to build up your shoulder and back to “hold” up your pec minor more
Apparently bad posture has hurt me and I’m more round shouldered. Should I just add a few extra sets of back to build it up or drop chest and just focus on back and shoulders until this is better?
While I’m waiting to see a specialist in late Oct I’ve read where it’s important to build up your shoulder and back to “hold” up your pec minor more
Apparently bad posture has hurt me and I’m more round shouldered. Should I just add a few extra sets of back to build it up or drop chest and just focus on back and shoulders until this is better?
This post was edited on 9/20/19 at 8:48 pm
6
Posted on 9/20/19 at 9:43 pm to dallastiger55
Can you do farmers walks? If you can, I would start there. They are incredible for building shoulder stability front to back.
Then, I would superset any pushing movement with a pulling movement and prominently feature face pulls.
Then, I would superset any pushing movement with a pulling movement and prominently feature face pulls.
Posted on 9/21/19 at 9:02 am to Rep520
quote:
Can you do farmers walks?
This was my first thought as well. Maybe use a hex bar? That will pull back your shoulders and keep you upright.
TRX Y, I and Ts as well
Posted on 9/21/19 at 8:47 pm to dallastiger55
Face pulls after every workout.
Posted on 9/21/19 at 10:18 pm to dallastiger55
Crossover Symmetry once you get the inflammation down. You don’t want to overdo it right now. Specialist will probably recommend PT to get things corrected.
Posted on 9/22/19 at 1:03 am to dallastiger55
If you want to build a strong upper back, do barbell bent rows with good form.
Posted on 9/22/19 at 11:55 am to dallastiger55
Just worked through this. Still working on it. In 3 months I've nearly undone 10 years of bad posture. This area of the body is super complex and I highly recommend seeing a PT for a recommendation on a routine. I have a bunch of stuff but who knows if it would full apply to you.. for instance I needed to strengthen my serratus anterior waaaaay more than my back or shoulders.. only then did I get relief.. adding more back work actually made the problem worse.
You need to stretch your peck minor. Fix your posture. Likely your levator scap and traps are super tight as well.
I'd go get a movement evaluation at a PT. Maybe look into dry needling.. that shite works..
Posture tip. When you walk around put your hands in your pockets. Itll force your shoulders into a neutral position..
If you work at a computer check your ergos. Look into a trackball mouse.
You need to stretch your peck minor. Fix your posture. Likely your levator scap and traps are super tight as well.
I'd go get a movement evaluation at a PT. Maybe look into dry needling.. that shite works..
Posture tip. When you walk around put your hands in your pockets. Itll force your shoulders into a neutral position..
If you work at a computer check your ergos. Look into a trackball mouse.
This post was edited on 9/22/19 at 11:57 am
Posted on 9/22/19 at 2:27 pm to dallastiger55
Over head press, rows and all of their variants.
Posted on 9/23/19 at 5:09 pm to DeafJam73
@Capo, I’d love to hear more
Seriously this shite hurts. It feels like someone is sitting on my chest at all times
I’ve heard of pec minor release surgery and curious if mine is that bad.
Seriously this shite hurts. It feels like someone is sitting on my chest at all times
I’ve heard of pec minor release surgery and curious if mine is that bad.
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