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. Something like this 4lb no-bounce ball would work: click here for a link to Amazon (I have no affiliation with this or the following company). For another option – click here.

PLEASE NOTE: a baseball, lacrosse ball, softball, 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.

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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Pec and Front Deltoid Release for Relaxed Shoulders and Necks

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If you look down at your phone all day, work on a computer, have small children and carry them frequently, have forward head posture or forward rotated shoulders etc, then this is something you will want to include in a weekly fascial health routine.

You will need a lacrosse ball for these two techniques.

Release your pecs for more upper body freedom!

While we will certainly grab and stretch pec major in this technique, it is really THE FASCIA in and around pec minor that we want to target.

Pec minor attaches to the 3rd, 4th and 5th ribs and draws the scapula forward and down, and elevates the ribs if the origin and insertion are reversed. 

The primary actions of this muscle include the stabilization, depression, abduction or protraction, upward tilt, and downward rotation of the scapula. When the ribs are immobilized, this muscle brings the scapula forward, and when the scapula is fixed, it lifts up the rib cage. (Excerpt from healthline.com)

As you can see it plays a huge role in shoulder mobility. When overly tight it contributes to forward head posture, forward rotated shoulders and the pain patterns that arise from this (which include neck pain, shoulder pain, headaches etc).

These techniques can help address:

  • Shoulder pain
  • Rotator cuff issues
  • Forward head posture
  • Forward rotated shoulders
  • Headaches, if they are tension related
  • Neck Pain
  • Whiplash
  • TMJ pain
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