1. Find a sturdy wall or surface to lean against.
2. Place the therapy ball or lacrosse ball on the wall at chest level.
3. Lean forward and position the ball against the pectoral muscles (chest), specifically focusing on areas of tightness or discomfort.
4. Gently lean into the ball, applying pressure to the pectoral muscles. The pressure should be firm but not cause pain.
5. Slowly move around to target various parts of the chest muscles. You may roll the ball in circular motions or up and down to find and work on tight spots.
6. Maintain pressure on each tender spot for 30 seconds to 2 minutes, depending on your comfort level.
7. Switch sides and repeat the process to address both pectoral muscles.
8. Focus on deep, slow breathing throughout the exercise to help relax the muscles and enhance the release.
This exercise is beneficial for relieving tension and tightness in the chest muscles, which can accumulate from poor posture, repetitive activities, or exercise. It is also a good warm-up or cooldown technique for the upper body muscles.
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