Pectoralis Ball Roll

additional smr Pectoralis minor and major, pec fascia

Corrective exercise pec release with a ball for localized myofascial work.

Execution

1. Stand against a wall with a lacrosse ball on the pec
2. Find tender points and hold pressure 60-90 seconds
3. Add slow arm movement while maintaining pressure

Cues

• Tolerable pressure (6-7/10)
• Relax the shoulder
• Breathe slowly

Common Errors

• Excessive pressure
• Not enough time on points
• No arm movement

Progressions

• Larger ball -> Lacrosse ball -> Longer holds -> Add arm movement

Related Patterns

• rounded shoulders
• upper crossed syndrome