Safe, effective chest stretch?
 

Greetings,

I have rounded shoulders, which presumably contribute to my TOS. Two massage therapists have recommended that I do chest stretches, but I have repeatedly run into a problem: stretching my chest exacerbates the TOS pain. I assume this is because the stretches compress the nerves. Does anyone have experience with chest stretches causing pain? Moreover, can anyone recommend a way to stretch the pectoralis minor and pectoralis major in a way that does not compress the brachial plexus?

Much obliged,

J

I'll link to my album with 2 passive ways using gravity to stretch that work very well for me.. suggested by a teacher of PT that also helped me a lot by doing a top rib mobilisation for me.. It was a great help and no other PT or chiro had mentioned or tried that.. Chiro did do rib mobs after I mentioned how much better I felt after that first time..

http://neurotalk.psychcentral.com/album.php?albumid=422

Something I have learnt. Fix all other shoulder, muscle issues and the pec minor stretches become easier.

Any glenohumeral instability flares them up further. That could mean anything from weak shifty shoulders including poor rotator cuff muscles.

Our problems are all around the muscle chain.

A good way to stretch the chest and front of shoulder is to put a rolled up towel between the blades and let your arm traction away towards the side.

http://lh5.ggpht.com/_BsgqbRhgCnQ/S2...png?imgmax=800

Have you tried external rotation with therabands for the rounded shoulders? When you raise your arms do you get a feeling the humerus is popping out?

Typically those of us who spent far too much times on tables books computers etc developed rounded shoulders and we have strong internal rotators and poor external.

I have not found an effective way to stretch chest without flaring up nerves in the arms.
The only stretch that kind of worked is to lie on the back and have someone pin your shoulders to the floor. Don't know how effective it is though.
As my nerves calmed down, it became easier to stretch. It took a year or so, but I can now do the doorframe stretch almost without pain in the arms.
In my case I am sure that the neck is the source of the problem so chest stretches don't do much...

Awesome, thanks! I'm seeing a chiropractor for the first time later this month, so I will mention rib mobilization.

I have tried a towel under my shoulders, but it tends to produce burning pain in my upper back and triceps. In fact, lying on my back generally produces said pain. I will give it another shot, perhaps my arms were in the wrong position. Thanks!

That description fits me. I have not tried the external rotations you mentioned, but I will look into it. Do you have a link to good instructions, or should I just Google away? I do not get the feeling that my humerus is popping out, but I do get some sticking or grinding sensation in and around my shoulder blades.

Sounds like good news in general. Glad to hear your nerves have calmed down. My neck is a mess too, so perhaps I should focus more on that first.