Self-Myofascial Release Pecs/Anterior Delt

by Anthony Carey, MA

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Self-myofascial release for the pecs and the anterior delt is a great idea for our society because we spend so much time with our hands in front of us. These particular muscle groups also dramatically affect the function of the shoulder girdle and balances between the front of the shoulder, rhomboids and middle traps, and the posterior delt. Start by lying with the foam roller lengthwise alongside your body. Vary the rotation of your humeral head, and the internal, external rotation of the shoulder, to expose different portions of the delt and pec muscles. You'll want to work yourself down your bicep slightly and up higher into your chest, finding those sensitive points, 20 to 30 seconds per spot or until there's a 50% reduction in the sensitivity. If you wanted to progress this and increase the pressure on a given area, you could use something like a tennis ball. The tennis ball over that spot will increase the pressure because it's more focused over a smaller area. If you wanted to dissipate the pressure a little bit and regress this, use something a little bit softer and broader like a medicine ball that dissipates that force.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.