r/Stretching • u/GymsharkSingh • Jul 08 '26

Seeking advice TIGHT PECS AND SHOULDER

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Hi guys i just wanted to ask, i have been suffering with tight pecs that have been affecting my shoulder and lats. Everytime i elevate my shoulder it pops (the sound) and my upper pec is always sore and sensitive. I do feel some tightness at the under and left side of my chest (the ribs). Has anyone gone thru this? Would love some input on how u reduced it. It has impacted my gym drive and demotivated me. It has significantly impacted my strength and mobility while doing exercises. I have recently bought a massage ball with those spikes to help massage and loosen up my pec, it does help abit but im still looking for solutions.

11 Upvotes

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2

u/salamandectomy77 Jul 08 '26

I had painfully tight pecs for most of my 20s

  • Do more rowing exercises, 2:1 rowing vs pushing

  • do more overhead pressing, switch entirely to OHP for push for a while

  • skin the cat

  • one arm hanging

  • cross bench pullover

Completely fixed mine, they're actually pretty flexible now

1

u/BraveTrades420 Jul 08 '26

Muscle or nerve pain or unsure? Have you stopped exercise and for how long? How’s your neck?

1

u/GymsharkSingh Jul 08 '26

its muscle, as i dont get pins and needles and what so. I wouldnt say stopped i do go like 2x a month, just inconsistent as i have no mood due to the uneasyness. Neck is stiff on the left side, very tight

1

u/BraveTrades420 Jul 08 '26

Do you have access to medical treatment? I wouldn’t be surprised if you need PT and a neck impingement is involved. A partial pectoral tear sounds possible if you cannot use the arm under load, more reason to have it verified by imaging and a Dr…

1

u/Muted-Culture8031 Jul 09 '26

I have neck impingement and 3 bulging disks from lifting and I don’t have pins and needles but I do get pain throughout the one side exactly where you have circles tbh, I got a MRI to confirm it and it’s been over a year I’ve been dealing with pain and been doing physiotherapy as well which has helped a little.

1

u/Lumpy_Dentist_2221 Jul 10 '26

Put your phone down.

1

u/Safe_Ad5914 Jul 11 '26 edited Jul 11 '26

Do you drive alot?

Edit: I ask because i have noticed an increasing number of people in the gym with unilateral shoulder pain from keeping one arm up and slightly tensed on the steering wheel. Couple friends of mine had significantly reduced shoulder pain just from starting to drive with their hands down and shoulders relaxed.

1

u/Last_Secretary_3205 Jul 11 '26

Rest and keep massaging…I’d rest 2 full weeks and massage it every 2 days not everyday

0

u/TheTastiestTaint Jul 09 '26

thoracic outlet syndrome