- **Face Pulls** (rear delts, rhomboids, mid-traps) - **Reverse Flyes** (rear delts, rhomboids) - **Rows** (barbell, dumbbell, cable; rhomboids, traps) - **External Shoulder Rotations** (with bands or cable) - **Scapular Retractions** (squeezing shoulder blades back, minimal equipment) - # pectorals tight pecs have been an issue in [[massage]] for years 2024-06-29... #ToResearch sd ## Exercises - [[Pectoral fly]] #PastedAI Breathe. Pause. Let go. To balance overactive or tight pec muscles, strengthen these key opposing muscle groups: ### 1. **Upper Back Muscles** - **Rhomboids** (pull shoulder blades together) - **Middle and Lower Trapezius** (retract and depress shoulder blades) ### 2. **Posterior Shoulder** - **Rear Deltoids** (stabilize shoulder and counteract forward rotation) ### 3. **Rotator Cuff Muscles** - **Infraspinatus and Teres Minor** (external rotation of shoulders) - **Supraspinatus** (stabilizes shoulder joint) ### 4. **Scapular Stabilizers** - **Serratus Anterior** (controls shoulder blade positioning) - **Levator Scapulae** (helps maintain proper neck posture) ### Recommended Strength Exercises: - **Face Pulls** (rear delts, rhomboids, mid-traps) - **Reverse Flyes** (rear delts, rhomboids) - **Rows** (barbell, dumbbell, cable; rhomboids, traps) - **External Shoulder Rotations** (with bands or cable) - **Scapular Retractions** (squeezing shoulder blades back, minimal equipment) ### Balancing Factors: - Emphasize stretching the chest. - Prioritize posture correction exercises. - Include mobility exercises like thoracic extensions and wall slides. Strengthening these muscles promotes balance, counteracts rounded shoulders, and alleviates pec tightness and associated discomfort.