Lacrosse Ball - Pecs
This self-myofascial release (SMR) technique uses a lacrosse ball to target trigger points and tightness in the pectoral muscles. It is an effective mobility exercise for relieving chest tension, improving posture, and restoring shoulder range of motion.
By analyzing your training load from recent pressing sessions, the AI determines when your pectorals are likely fatigued or tight and schedules this recovery session accordingly. It also monitors your subjective pain feedback; if you report anterior shoulder discomfort, the AI recommends this movement to address potential upstream tightness. Over time, the app learns which duration yields the best recovery scores for you, optimizing your mobility routine.
Form Cues
- Locate a tender point within the muscle belly, avoiding the bone
- Apply steady, controlled pressure and breathe deeply to encourage relaxation
- Move your arm slowly overhead or out to the side to stretch the tissue under the ball
- Spend at least 30-60 seconds on each tight area before moving
- Lean your bodyweight into the ball gradually if performing against a wall
- Don't roll directly over the shoulder joint or collarbone
- Don't apply sharp, excruciating pain; aim for 'hurts so good' discomfort
- Don't hold your breath or tense your chest muscles against the ball
- Don't rush through the movement; sustained pressure is key
Common Mistakes
- Rolling too quickly without pausing
- Placing the ball on the clavicle or shoulder joint
- Tensing the muscle instead of relaxing
- Applying excessive pressure that causes bruising
Muscles Worked
This technique primarily targets the pectoralis major and minor, helping to release adhesions and tightness caused by pressing movements or poor posture. By addressing the anterior deltoid as a secondary focus, it helps open up the chest cavity and allows the shoulders to sit back in a healthier, more neutral position.
Primary
Secondary
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