Lacrosse Ball Pec Release

ChestMassage Ball

Myofascial release using a massage ball to ease tension in the pec major and minor, improving shoulder mobility and joint positioning.

How to do it

1Stand facing a wall and position a massage ball between the wall and your upper chest, just below your collarbone.

2Lean your chest into the ball, using your body weight to control the pressure.

3Slowly roll the ball across your pec in small circles or side-to-side strokes.

4When you hit a tender spot, pause and hold steady pressure for a few seconds.

5Repeat the process on the opposite side.

Common mistakes

Pressing directly onto your collarbone or shoulder joint, creating painful bone pressure.

Rolling too fast and erratically, keeping the muscle guarded and tense.

Holding your breath due to discomfort, which prevents the muscle from relaxing.

Breathing

Breathe deeply and evenly. Exhale to help the chest muscles yield to the pressure.

Make it harder or easier

To make it easier, back off from the wall to reduce the pressure.

To make it harder, slowly reach the arm on the target side overhead or back while holding pressure on a tender spot.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.