Tight Pecks can contribute to a hunched forward tight posture. The pectoralis major is typically short and stiff due to over-training (too much chest training) and a chronically hunched/poor posture. Lack of flexibility in the Pecs (Pectoralis Major and Minor) can lead to overuse injuries and generally poor upper limb mechanics (even those movements not specifically targeting the chest e.g., squatting or Olympic lifts).
The Pectoralis major originates on the Sternum, Clavicle, and Costal Cartilage and inserts on the Humours.
The Pectoralis Major is responsible for horizontal adduction and internal rotation. The clavicular fibres flex the extended shoulder, while the sternal fibres extend the flexed shoulder.
- Stand next to a wall and place a tennis ball on the wall at chest height. Push your pecs into the ball to hold it in place. With the tennis ball pinned between your pecs and the wall, roll it back and forth. It may help to work in small sections, since a tennis ball is quite small.
- Roll for 30–60 seconds, and then switch sides.
To increase the intensity, horizontally adduct and externally rotate the arm to place the Pectoralis Major on stretch. You can also use a harder ball to increase the pressure