Myofascial Release for the Chest (Big Ball!)

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Generally there are two main methods of relieving pain in an area of your body; stretching and myofascial release. Today we are going to cover myofascial release of the large shoulder girdle muscles with the big black ball.
The shoulder tissues that we are working on are:
-Pectorals (3 lines; under clavicle, above nipple and pec minor on side);
-Serratus anterior (under the armpit);
-latissimus dorsi (on ribcage on the side and back).
This myofascial work is intended to break up adhered unhealthy tissue that doesn't move well and is pain sensitive with movement. Doing this work regularly (2-3x per week for 5-10 weeks), will free up myofascial adhesions that are limiting normal shoulder range of motion. Try to do each affected area for approximately 3-5 minutes.
This exercise is usually done with a larger ball that is softer and larger than a tennis ball. We have specific myofascial release ball that are sold in the clinic however any ball that has a bit of give and is rubber can do a great job of pulling on the fascia. A foam roller can also be used but is not preferential.
The type of ball and aggressiveness in which you do the exercises is solely based upon your tolerance for pain. Over the years we have had patients use tennis balls, hockey balls, kids bouncy balls and lacrosse balls. The harder the ball the more effective you will be in causing a micro-inflammatory reaction which will in turn promote future healing. You can work up to a lacrosse ball on the floor.
Don't forget or ignore the Shoulder Stretching covered in one of our last videos!
Stretching is an activity that should be included in all activities of your life. You should always be thinking of different ways to keep your shoulders flexible. Remember: If you already have great mobility in your shoulders, making them more flexible could lead to problems of hypermobility. Most of you probably won't have that issue so stretch away and watch the results roll in!
Video Content:
•Normal vs. Abnormal Range of Motion: (For reference please go back to shoulder stretching video) Shoulder flexion, shoulder abduction, horizontal adduction, hand behind back (HBB);
•3 AREA'S
-Pectorals (3 lines; under clavicle, above nipple and pec minor)
-Serratus anterior (under the armpit);
-Latissimus dorsi (on ribcage on the side and back);
•Associated Disorders: Pectoral tightness, Lat. tightness, serratus tightness, General stiffness, arthritis, impingement, bursitis, tendonitis, tendinosis, frozen shoulder, rotator cuff tear, scapular pain;
•Every other day or every third day, you should do your ball release (Duration 5-15 minutes): Ball release should be done in a slow controlled manner. The ball is not meant to roll, but to firmly press, tug and pull the affected tissue -- No bouncing and bopping all over the place. Slowly and gradually apply pressure over the affected area until it causes mild to moderate discomfort. Severe pain is not what we are looking for, only discomfort. Carefully consider the different areas that you are releasing and try to focus on the tightest and most painful of them. If you have a significant exacerbation of your shoulder pain, stop what you are doing and see your health care professional. Go slowly and remember to breath!
We look forward to your comments and suggestions, whether about this post or ones that you would like to see in future.
to remember when doing Ball work:
1. Maintain focus and body awareness. If something doesn't feel right back out of it and reassess.
2. Ball work shouldn't be super painful. Work up to a mild, but controllable discomfort.
3. Work your way towards longer sessions (5 minutes +).
4. Don't do ball work "cold", do a little warm up first.
5. The more you do, the quicker you will get results!
6. Get addicted to ball work, you have a lifetime of doing it! If you look at it as a chore you will never get it done.
7. Make it part of lifestyle and you will be paid dividends with happy shoulders for the rest of your life.
We look forward to your comments and suggestions, whether about this post or ones that you would like to see in future.

[@stomachhurts2044]

These are gold thanks man