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The pectoral muscles, if tight, can cause upper back and shoulder pain. Stretching them helps to relieve pain in the upper back and neck. Why is this?

Underneath a woman’s breasts lie the pectoral muscles. These are the ‘pecs’ that men like to build at gym. The pectoralis major muscles are attached to the breastbone. Your upper arm or humerus is also attached to these muscles via a tendon. Your body uses these muscles to adduct or move your arms to the centre line of the body. Try this:place your right hand on your left chest,if you’re a man.Feel beneath your breast, if you’re a woman. Move your left arm towards the middle of the body. You can feel the muscles work.

The humerus or upper arm’s rotation is also caused by the pectoral muscles. Place your hand on your right chest, sit down and place your right elbow on a table. Move your right hand towards the table, like you’re arm wrestling. You will feel the pectoral muscles engage. Underneath the pectoralis major muscles lies the pectoralis minor. These muscles are attached to the third, fourth and fifth ribs on the bottom end. At the top end is a tendon that is connected to the shoulder blade (scapula). These muscles act to move the scapula downward.

You’re probably wondering, “What does this have to do with neck or shoulder pain?” If not stretched often,your pectorals will probably be tight and pull on the shoulder blade. This pulling action on your shoulders will distort posture and cause neck and shoulder pain.

This is a simple chest stretch. Stand next to a wall. Lift up right arm, and bend it at the elbow, so that it forms a right angle. Place your forearm and flat hand against the wall. Lean your body weight slightly forward, making your chest move slightly forward. You will feel a stretch along the right chest. Hold this stretch for 30 seconds. Repeat the stretch on the left side.

5 guidelines for stretching: 1.Comfortable, loose clothing. Your clothes musn’t restrict movement. It’s hard to stretch if clothes are tight 2. Breathe deeply and don’t hold your breath. Deep breathing relaxes the body and allows for better and deeper stretches. You also risk higher blood pressure by holding the breath. 3. Never force a stretch to the point of intense pain. Your stretching will cause some discomfort, which will be uncomfortable, especially if you don’t stretch often. However there shouldn’t be any intense or sudden pain. If you feel s sharp pain then you are pushing too far and should stop. Stretch the muscle less intensely eg in the chest stretch, don’t push your body forward so far. 4. Daily stretching. Stretching for a small amount of time daily will gradually increase your flexibility. If you only stretch once a week you will battle to improve. 5. Time yourself and increase your stretching time by 5 seconds each week. Start with 10-15 seconds and increase this by 5 seconds every week. You should aim to stretch for 30 seconds.