Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredLacrosse Ball
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Chest Muscle Anatomy Diagram

Pec Lacrosse Ball Overview

Using a lacrosse ball to perform smr on your pecs is a great way to warm up and cool down for your workout, especially if you plan to perform upper body exercises that require the chest to be more mobile.

When you perform smr on the pecs, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Pec Lacrosse Ball Instructions

  1. Find your collarbone. Trace the area underneath to the base of your sternum (breastbone) and acromion (tip of the scapula).
  2. In a prone position, position the lacrosse ball just below the collarbone and roll the length of the bone.
  3. Support yourself with your free hand and feet.
  4. Adjust pressure into the roller by raising your hips higher or lower or applying more force through your free hand into the ground.
  5. Slowly roll up and down the length of the pec for 20-30 seconds. This is a fairly small region so there shouldn’t be a large range of motion.
  6. Repeat on the other side.

Pec Lacrosse Ball Tips

  1. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  2. Do not allow yourself to fall into overextension, keep tension through the abs.
  3. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
  4. Do not roll the front of the shoulder directly as this can cause irritation to the biceps tendon and anterior capsule.
  5. Performing SMR may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
  6. If you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.
  7. If you find a sensitive spot, pause for a second and take the joint through flexion and extension. This a method of active release known as “tack and floss”.