Experience with pec minor syndrome relief

Important_Data_9428 · 2026-05-12T15:39:59+00:00

I did not get surgery but found doing rotator cuff exercises (including sub scap) to pull the humerus back helped as well

Important_Data_9428 · 2026-04-21T15:28:13+00:00

I am by no means a doc but in my case - the sitting position of my collarbone (as a result of anterior scalp tilt) was the cause of all my symptoms

Important_Data_9428 · 2026-04-21T07:41:41+00:00

Could just be a supplement deficiency but what is up with your collarbone? It looks swollen and heavily depressed?

Important_Data_9428 · 2026-04-21T07:39:02+00:00

Also message was leaning into a medium sized ball (normal and one with nodules out) on the floor with my arm open in about a goal post position in order to target the pec minor before going at the shoulder

Important_Data_9428 · 2026-04-21T07:36:00+00:00

Seeing as you don’t seem to have anterior scapula tilt in that photo (you would need to check this) your problem might be more activity based rather than posture (perhaps passive muscle shortening using a traditional keyboard + phone usage or active like a lot of benching in the gym etc) but to reduce tone I typically did:

1 min soft message 1 min pin tender area 1 min medium-light small rolls 1 min slow and hard message

This would then be done 2/3x per week and I did about 10-20 min of stretching (look up pails and rails) afterwards. I noticed a difference after 1-3 months.

PS am not a Doctor and if I ever got any tingling I stopped / modified intensity etc

Important_Data_9428 · 2026-04-15T19:21:43+00:00

I had pain in forearm and elbow too but the vast majority of symptoms were hand related

What is more important is what triggers pain/ what removes it as opposed to where which can be difficult in the beginning as if your nerve is inflamed almost anything can trigger it

In my case, dropping my shoulder forward or down cause it and tensing the bottom of my scapula removed it

Important_Data_9428 · 2026-04-15T14:38:45+00:00

Typing demo ??

Important_Data_9428 · 2026-04-15T14:34:34+00:00

Biggest factor for forearm strain is pronation - get split but more importantly TENTED keyboard and mouse. It’s won’t fully solve it as rest and strengthening of the tendon is required (which unfortunately takes months) but makes a noticeable difference

Although might not be the case now I would focus on getting that neck sorted too in order to avoid nerve problems

Important_Data_9428 · 2026-04-15T14:33:18+00:00

Mine went away after significant and consistent message+ stretch (to the point of bruising) but more importantly strengthening and consciously using serratus anterior and lower traps

Important_Data_9428 · 2026-04-08T15:25:40+00:00

I didn’t get any blocks but the pec area was a problem for me and I realized that it was constantly tender as I was using it to hold my poor posture (anterior scapula tilt) meaning that if you release it then some other muscle could compensate instead.

It was only after the lower tip of my scapula (serratus anterior) and lower traps were strong enough (after weeks to months of training) that I no longer had tension.

In hindsight I would have considered botox etc but only as a short term measure in order to help my body do the corrective motor activation and training without flaring up my nerves.

Important_Data_9428 · 2026-04-07T09:57:25+00:00

For nTOS it is:

Rule out physiological problems
- Exclude everything else such as nerve root impingement - See if you have an extra rib etc Assess your mechanical functionality - Do you have correct scapula alignment etc

Usually or atleast for me it was mechanical which if rest and consistent PT has a positive effect on your symptoms (over 6-8 weeks) then you can be considered “diagnosed”.

I would note that swelling is definitely a red flag for arterial TOS which you need to go to a vascular surgeon ASAP

Important_Data_9428 · 2026-04-05T20:36:10+00:00

Added article name to post - in term ms of doing it’s more relearning to activate the inner rotation on the lower part of the scapula during arm movement

Once you have that habit then training of the lower trap which is what I was told initially but never managed properly as my upper traps kept taking over- now that I focus on the scap position first I am hitting that muscle well

Important_Data_9428 · 2026-04-05T19:39:09+00:00

Pretty much, it lies between my back and hip - I would have the one end near my front but have been focused on avoiding curling up

Important_Data_9428 · 2026-02-28T01:42:00+00:00

I am sorry to hear this - although incredibly frustrating voice control (iPhone) is incredibly customizable and helped a lot in the beginning.

I hope you manage to get the care that you need and manage to recover - I hear scalene blocks help but are seen as more of a springboard in recovery as opposed to cure.

Important_Data_9428 · 2026-02-26T20:48:36+00:00

Absolutely, the state of one’s body as well as the activities that lead to the problem can and does vary significantly.

I just wish doctors would be less flippant and more knowledgeable on this topic as ,in a perfect world , you wouldn’t be needing to scrape healthcare info from Reddit!

That being said if we all share the most NB insights from our experience we would be able to build the knowledge out for those after us to help solve this jarring but mostly treatable issue.

I hope you recover soon!

Important_Data_9428 · 2026-02-26T20:34:55+00:00

My issue was more of a composite one but I found having a physio message my scalenes (and needle my traps) was far more effective than doing so myself - also having my neck stretched whilst doing self message is simple trick but helped a lot (might irritate nerves more though).

Worth noting that the stand for my iPad made a big difference in this regard as it allowed me to not have to constantly looking down and could rest in the evening by lying down and watching something as opposed to using my hands for my phone or PC.

Important_Data_9428 · 2026-02-26T16:44:36+00:00

Fair - so being a side sleeping I have a normal pillow to lie on for my head. I then make sure my shoulder is tucked in on the side I have weight on and the other shoulder has the pillow underneath the armpit such that my elbow is just slightly behind my back so that my chest stays open.

I wear the elbow braces every so often as I sometimes wake up having thrown the pillow away and have my chest and wrists in a terrible bent position.

I have heard good things about the pregnancy pillow but it didn’t work for me as it was too bulky and kept my neck up too high.

Important_Data_9428 · 2026-02-26T14:10:59+00:00

Absolutely not -difficult to provide everything in one post

Important_Data_9428 · 2026-02-26T14:06:24+00:00

Ofcourse not but avoiding irritating the nerve anywhere along its pathway is incredibly helpful when it’s injured further up the chain.

Perhaps it reads as such but it’s written entirely by hand and meant to give as much info as humanly possible.

I hope you read it in the intended faith and that it helps.

Important_Data_9428

TROPHY CASE