Pec Release

Equipment Needed: 

  • Open Floor, yoga mat, or wall
  • Lacrosse ball or similar mobility tool

 

Instructions: 

While lying face down on the ground 

  1. Place a lacrosse ball on your pec
  2. Slowly lower your weight onto the lacrosse ball
  3. Roll the ball along your chest looking for tender spots
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides

 

While against a wall

  1. Place a lacrosse ball on your pec
  2. Slowly lean against a wall or doorway increasing pressure on the lacrosse ball
  3. Roll the ball along your chest looking for tender spots
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides

 

Common Errors:  

  • Not as much an error as difficulty in execution. Performing this against a wall or in a doorway is FAR more effective than on the floor
  • Make sure to relax the muscle being massaged

 

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • Find a tender spot then move your arm through a large arc overhead and back.

Notes:

  • This mobilization is easier to perform against an open wall or doorway than on the floor