Lacrosse Ball Pec Release

Muscles Worked

Primary

Chest

Quick Cues

1

Lie on the ball

2

Roll across your pec

3

Pause on tender spots

4

Breathe and relax

Equipment Needed

Lacrosse Ball

Stand facing a wall and place a lacrosse ball between the wall and your chest, just below your collarbone.
Lean into the ball with enough pressure to feel a deep release, not sharp pain.
Roll the ball slowly across your pec muscle.
Pause on any tender spots for 20-30 seconds.
Move your arm slowly (raising it, rotating it) to increase the release while holding pressure.
Roll for the desired duration, then switch sides.

Common Mistakes

Pressing too hard on the chest wall

Not positioning the ball correctly on the pec

Rolling too aggressively over tender tissue

Pro Tips

Sit on a lacrosse ball and roll around to find tender spots in your glutes

Spend 30-60 seconds on each tender point

Cross one ankle over the opposite knee to target the piriformis

Your Progress

Variations

Foam Roll Glutes

Pigeon Stretch

Figure-Four Stretch