Lacrosse Ball to Pec with Arm Movement

mobilizeshouldereasypassive

Content last reviewed: 2026-07-18

1 × 90s per side

How to do it

Begin with a tennis ball between the muscular chest and a wall; progress to a firmer ball only if pressure remains comfortable.
Slowly move around until you find a tender spot in the pec, and pause there for a few seconds.
Once on a tender area, sweep your arm out to the side and slightly back within a pain-free range to floss the tissue under the ball.

Keep the ball off the sternum, collarbone, shoulder joint, breast tissue and front of the armpit.
Use a small arm range with moderate pressure and unrestricted breathing.
Stop for numbness, tingling, vascular pulsing or sharp pain.

Part of a program

This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.

Sequenced & dosed — the right exercises, in the right order, at the right volume.
Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
Tracks your progress — see what's working and adjust over time.

Week 1: 4 sessions · ~10–15 min each

Free · start with Week 1, no assessment needed