Ultimate Chest and Deltoid Release for Maximum Upper Body Freedom – Get Your Shoulders Back & Down!

I can hardly contain my excitement about this one!!!

Some of the techniques I’ve come up with here at Mobility Mastery can mimic what I do with my private clients to very satisfying degrees, but I’ve spent years wondering how on earth I can give you all out there the chance to experience the kind of lasting upper body relief that a proper chest release can bring – like the kind I’m able to offer my in-person clients. I finally cracked the code on this a few weeks ago!

That’s the good news.

The “bad” news is you’re going to need a very specific medicine ball to get the most out of this one. For a link to a ball that looks similar to the one I have (I can’t guarantee you that it is as I haven’t used this one) that you can purchase on Amazon – click here. (I have no affiliation with this company).

PLEASE NOTE: a baseball, lacrosse ball, larger medicine ball or just about anything NOT what I demo in the video or link to above will NOT give you the best result, may cause bruising and soreness and I do not really recommend using any of these other balls for these reasons. The next best thing would be a SOFTBALL – it’s not going to mold to your body as well, but I’ve tried it and it works ok!

Why release your chest?

I would argue that everyone (at least in the western world) needs this one! We’re all slumped over desks and phones these days, and if you’re in another category of work like a farmer or factory worker then you’re definitely going to have tight fascia here too.

As you can see from the photo there are a lot of converging muscles, nerves and fascia here. The fascia of pec major can get stuck to the fascia of pec minor along with the front deltoid, leading to a “clogged” or stuck intersection, which can definitely lead to pain, less range of motion and shoulder joint issues.

The goal with this technique is to release that front fascia enough that the shoulders are freed to drop back and down where they’re supposed to be, which will relieve the neck and head as well as the arms and even your hips!

Use this technique to relieve or eliminate:

  • Shoulder pain – front, back or rotator cuff issues
  • Neck pain
  • Headaches
  • Forward head posture
  • Pelvic tilts due to shoulder imbalances
  • Pec minor adhesions or restriction
  • Shallow breathing due to chest tightness
  • Jaw and TMJ pain

In combination with other Mobility Mastery techniques can relieve or eliminate:

  • Carpal tunnel syndrome
  • Elbow pain
  • Grip issues
  • Mid back pain
  • and more

How to perform this technique:

  • For the BEST results, please use a Mobility Mastery approved ball and a foam roller (preferably a soft foam roller, but if you want to simultaneously release your quad fascia then by all means go with a hard one 😛 )
  • Your thighs will be resting on the foam roller, and you can use your hip angle to put more or less weight into the ball to compress your chest fascia in whatever way works best for you. Keep in mind that the more weight/compression you can use the better your result will be, however – it will be more intense during the technique!
  • MOVE S L O W L Y !!! I cannot emphasize this enough. Slow movement helps you target the right spots, release fascia effectively and rushing through anything has a tendency to let your brain bypass the experience and not even register that something happened! In other words – if you move fast, you won’t get much benefit.
  • Go ahead and experiment with ball placement, arm movement, rotation, bending and reaching – there’s not “wrong” way to do this if it works for you! And every one of us has different anatomy, so what works for me might not work for you.
  • That said, most of you will get a good result with the bending reaching, especially arm moving “above” your head (on the ground), and if you have restriction in the front deltoid, definitely try the rotations!
  • Spend at least 3-4 minutes per side when you first learn this technique. After you master it you can spend less time. This one can often feel kind of good – and I’m not sure we can do “too much,” because it would simply feel like nothing if the fascia were healthy. So as long as it feels beneficial and you’re keen to get after it – go for it!
  • Remember to BREATHE!
  • Get up when you’re done with one side and move around – you’ll likely notice a significant difference left to right!

 

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For personalized help with head to toe pain issues, click here to schedule a private Skype consultation with Elisha Celeste. SIGN UP for exclusive email updates and get $15 off your first session.

How to Release Overactive/Restricted Upper Traps – Relieves Neck + Shoulder Pain, Headaches and More

Those pesky upper traps!

They want to work for us ALL the time. But it’s not their fault. We’ve trained them to be overactive by the ways we sit, stand, work out and move through activities like running and cycling, and how we carry our purses or backpacks.

For a long term “fix” here, we have to get those upper traps to stop working for other muscles like our rhomboids, low traps, low lats and our core. Yes, our traps will actually work for our core to stabilize us through certain movements and activities if our deep core stabilizers aren’t engaged. Click here to read/watch my post on the 3 “R’s” of better posture, which is a great place to start reversing this pattern, and watch out for new episodes addressing this one. It’s so chronic I’ll be covering it from various angles indefinitely!

Today, I’ll show you how to stretch and release those fascial adhesions (aka “knots”) in your upper traps or shoulders.

These knots can cause all kinds of pain and discomfort, from shoulder and neck pain to arm issues, headaches and mid back pain to name a few.

You’ll need access to a barbell and rack for this one. Every gym has one.

Please watch the video for the best results!

How to get the most out of this technique:

  • You can use a bare barbell, or if you want something a little less metalic/cold, try wrapping a towel around it, or use one of the various rack covers that most gyms provide.
  • You’re looking to do TWO things with this technique: 1) STRETCH all the tight fascia in this region which is achieved by pinning a piece of tissue and using your arm AND head to stretch in opposing directions, which creates a good stretch through the whole system (fascia is connective tissue, and as the name implies, it is all connected!) And 2) Find and break up or release the adhesion(s) in your upper traps. This one is more tricky.
  • Once you try the stretch part and feel like you’ve done a decent job at this, move on to finding and releasing the adhesion(s).
  • It may be helpful to start by palpating (feeling your hands) to find out where exactly that sucker is.
  • Then, your job is to pin the knot to the barbell and use head and arm movement to “shear” across the knot and break it up. Think about using your HEAD movement the most here, but make sure you move S L O W L Y !!! Slow movement will reveal that you’re getting it, or tell you you’re not.
  • If you can’t get that knot to “clunk” under the barbell, then try placing the barbell in a different location – maybe farther back towards your posterior and away from your collarbone. That usually does it for me, but everyone is different here.
  • Don’t be afraid to experiment! Try different positions, head movements, reaching your arm or leaving it loose. Each will produce a different sensation and technique in the upper trap. Basically – find what works for YOU and your body.

 

If you liked this post please “like” and share it!

Subscribe on YouTube for new episodes every Monday.

For personalized help with head to toe pain issues, click here to schedule a private Skype consultation with Elisha Celeste. SIGN UP for exclusive email updates and get $15 off your first session.

 

One Weird (and Easy) Technique That Can Banish Headaches FAST!

Do you get headaches frequently?

Are you on the computer a lot?

Even if you don’t have a desk job, chances are you’re on your phone a significant portion of every day.

Well, maybe everyone else is…not YOU right? 😛

Are you experiencing eye strain?

According to a 2015 report from The Vision Council, about 61 percent of Americans have experienced eye strain after prolonged use of electronic devices — that’s nearly 2 out of every 3 people!

And…even if you’re not on your phone a lot, there are some other surprising ways you can strain your eyes that have nothing to do with a digital screen. In fact, that’s how I stumbled across this one weird technique that can instantly get rid of a headache (if the cause is eye strain, or tight fascia in and around your eyeball).

In the video you’ll hear my story of a 4 hour harrowing winter mountain drive that had me fixated on the road, how this led to a raging headache and then…

I’m going to show you how to release your eyeball fascia in today’s episode! So get ready for some seriously awkward moments. Feel free to laugh at me, and then I hope you laugh at yourself as you try this!

Even if you don’t get headaches, your eyes are probably getting strained on a regular basis. I mean…no matter your age, career, hobbies or where you live in the world, chances are you’re peering intently at that tiny cell phone screen at least 2 hours a day. Your eyeball and surrounding fascia may be overworked and restricted, even without the presence of headaches.

You may just experience a feeling of spaciousness in your noggin and eyes that you haven’t had in a while.

What we’re targeting:

We’re targeting the fascia of the tiny muscles in the eyelids, eyebrows, eyeball and specifically the fascia behind your eyeball (the fascia bulbi, pictured to the left).

This technique might seem really weird, but if you think about it…we have a LOT of tiny muscles all around the eyeball! And every muscle in the body contains layers of fascia. Not to mention, every nerve ending in the body is coated in a piece of fascia and the optic nerve is no different!

The lateral and medial rectus muscles lay on the eyeball laterally and medially, and the suspensory ligament (fascia) holds the eye’s lens in place!

ALL this fascia, like any fascia in the body, can get tight and restricted. What happens to restricted fascia? It can most certainly cause pain. It also restricts blood flow! Our eyes need blood as much as any other part of the body, and if the fascia in and around our eyes is really tight…it won’t flow in as freely.

How to release your eyeball fascia:

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