Lab report: How the Pectoralis Minor can affect squat depth It’s a little-known fact that it’s not just the back muscles that can have an adverse effect on your posture and, therefore, your squat depth and strength, but also your pectoralis minor. Here, we take you through a fantastic way to improve your client’s posture by training the pec minor and, by extension, improving their results when they squat. Pectoralis Minor Anatomy As you can see from the diagram, the pectoralis minor attaches to the coracoid process on the front of the scapula and travels diagonally downward and medial to attach to the third, fourth, and fifth ribs. The pectoralis minor has two main functions. On the one hand, it pulls the scapula anteriorly and therefore creates scapular protraction. As a secondary function, it also has some influence on scapular depression. The Problem As you can imagine, this is one of those muscles that adapts to common daily ‘activities’, such as desk work, texting or driving; thus creating a ‘round-shouldered’ appearance or poor looking posture. So while this small muscle doesn’t even attach to the humerus, you can see why it can massively impact upon your client’s ability to move their arms or even squat. Let me explain further; Try this exaggerated practical example yourself: 1) Stand up and protract your scapular forwards into the rounded position as if you have ‘overactive’ pec minors 2) While maintaining this round shouldered position try to raise your arms or extend your thoracic spine 3) Now try to squat, maintaining an upright posture. Not easy, is it? Now you have that practical example for a clearer understanding, just imagine what other movements that ‘tension’ on the pectoralis minor can effect with regards to general function. If your scapular are ‘locked’ forwards around your rib cage, they can ‘fix’ your thoracic spine into flexion, which will of course, impact upon your client’s ability to move in your training session. The Integrated System When we refer to ‘the integrated system’, we mean all of the subsystems within the body that affect movement of the neuro-musculoskeletal system, i.e. the nerves, muscles and bones. As personal trainers, we must consider the body as an integrated system and so prescribe exercises with this in mind, taking into account every area of the body. Personal trainers commonly mistake a poor squat technique is simply because of poor pelvic or ankle mobility, however what we can see from example above this just simply isn’t the case and there may be far more to the complexity of the movement than first meets the eye. The Solution To solve this issue, follow the instructions in the video below, using the resistance of the hand to gently press against the shoulder and repeating this four times at 20 seconds each. You can complement this with some antagonist strength work, like ‘pure’ – by which I mean do not bend your elbows – retraction (retraction being the opposite movement to the pec minors protraction) band or cable training, and see if this goes towards improving their movement. This can be more effective at regaining strength ratios around the shoulder. Secondly, another great complement to these two exercises is one of my favourites. Very simply lie long ways on a long foam roller for a two minutes each day. Sit the bum on one end and rest the back of the head on the other. Then simply relax over it. This allows the spinal ligaments and soft tissue to naturally ‘relax’ into extension without any risk of damaging facet joints. A dysfunctional Pec Minor and shoulder function is one consideration BUT remember this is just one example of an adaption to our lifestyles. There are many things that can contribute so please keep an open mind. You never know what could change by simply giving your clients Pec Minor and Thoracic Spine their capacity back. Thanks to Rachel France from Biomechanics Education for this guest blog. Stay tuned to the Lab report to enjoy more content from her. .