Pectorals SMR

A self-myofascial release technique using a foam roller to relieve tension and improve mobility in the chest and pectoral muscles.

Instructions

1. Position yourself perpendicular to a foam roller on the ground.
2. Place the foam roller under your chest, perpendicular to your body.
3. Support your upper body weight on one arm and the foam roller.
4. Slowly roll the foam roller up and down across your chest and pectoral muscles.
5. Focus on areas of tightness or restriction, pausing briefly when you find tender points.
6. Allow 30-60 seconds of rolling per side to release tension.
7. Repeat on the other side of your chest.
8. Roll slowly and deliberately - this is not a speed exercise.

Tips

• Perform this technique 2-3 times per week or as needed for recovery.
• Do not roll directly over bone or joints - focus on the muscle tissue.
• Apply gentle to moderate pressure - you should feel release, not sharp pain.
• This technique is excellent after chest workouts or pressing movements.
• SMR is most effective when muscles are warm - perform after a warm-up or workout.