# Chest Muscle Energy Techniques ## Pec Minor Muscle Energy Technique This Muscle Energy Technique increase the mobility in your shoulder by releasing and relaxing the Pec Minor. <iframe width="390" height="230" src="https://www.youtube.com/embed/KkIAoCZktcI" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Place one hand on the front of the opposite shoulder 2. Press your shoulder forwards into the opposite hand 3. If you are doing this correctly, the shoulder should not move as the hand is in place to prevent this from happening 4. Press at a comfortable resistance (20% resistance to start) 5. Make sure your shoulder does not move and that you relax your neck 6. Hold for 10-20 seconds 7. Release and repeat 2-4 times on each side 8. You can also perform this lying down or seated ## Lying Pec Minor Muscle Energy Technique With a Partner <iframe width="390" height="230" src="https://www.youtube.com/embed/xNyKv_3YycE" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> ## Pec Major Muscle Energy Technique This is a Muscle Energy Technique that works on releasing the muscles in the chest, namely the Pectoralis Major. Tension within the Pec Major can cause restricted movement in the shoulder. <iframe width="390" height="230" src="https://www.youtube.com/embed/lknH4EB1roY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lift the hands out to the side so that they are in line with your shoulders then bend the elbows to 90 degrees. 2. Place your arms in a doorframe in this position so that your elbows and hands are both touching the doorframe. 3. If you lean into the door you will feel a stretch in your chest (pec major). Adjust back slightly so that there is no longer a stretch. 4. Then press your hands and your elbows into the doorframe without moving any part of your body. This is known as an isometric contraction as the muscles are contracting but there is no movement. 5. Press at a comfortable resistance (~20% resistance to start) and again make sure your arms do not move. 6. Relax your head and shoulders. 7. Hold for 10-20 seconds then release and repeat 2-4 times. 8. Repeat 2-4 times a day especially before activity and after periods of inactivity. 9. If you feel pins and needles whilst your arm is up at that level, lower a little so that the elbows are lower than the shoulder. This usually helps.