Roll Ball Pectoralis Major (Sternal)
Facing a wall with a massage ball between it and one side of the chest, small shifts of the body roll the ball over the chest muscle.
How to do it
Setup
Facing a wall a short step away, a massage ball between the wall and one side of the chest, arms at the sides.
Steps
- Lean in until the ball presses into the chest.
- Shift the body a little up, down and sideways to roll the ball over the muscle.
- Stay on a sore spot for a few slow breaths, then change sides.
Common mistakes
Ball on the breastbone or the collarbone: keep it on the muscle beside them. Leaning the whole weight in at once: build the pressure slowly. Pressing on through sharp or tingling pain: ease off and shift the ball.
Breathing
Steady throughout; never held.
