Often many people have upper back, rotator cuff, and neck pain associated with shoulder girdle imbalances. To put it simply, the muscles that perform internal rotation such as pectoralis major, latissimus dorsi, and subscapularis are shorter than they should be. This pulls the scapulae or shoulder blades further away from the spine creating pain in the upper back and infraspinous muscles. So often this occurs and few people or professionals recognize the need to stretch the pectoralis muscles in an attempt to reestablish balance and length between internal rotation and external rotation of the shoulder joint. Check out my pictures that show how to best stretch your pectoralis muscles.

Position 1: Stretching the costal cartilage fibres of pectoralis major from behind. Notice the angle between my forearm and humerus (upper arm) is greater than 90 degrees.

Like always, breathe by inhaling through your nose and exhale out your mouth. Close your eyes and focus on the stretch and remember to relax.

From the front: Try to step into the doorway. Bend your knees and keep your head up.

Position 2: Stretching the sternal fibres of pectoralis major. Notice the angle between my forearm and humerus (upper arm) is equal to or about 90 degrees.

From the front: Try to step into the doorway. Bend your knees and keep your head up.

Position 3: Stretching the clavicular fibres of pectoralis major from behind. Notice the angle between my forearm and humerus (upper arm) is less than 90 degrees.

From the front: Try to step into the doorway. Bend your knees and keep your head up.

I have to admit that this is absolutely the best stretch for maintaining good shoulder health and has helped me minimize upper back imbalance and pain. Give it a try.