1. Lie down on the floor and position a foam roller perpendicular to your body, right under your pectoral (chest) muscles.
2. Extend the arm that's on the same side as the foam roller straight out to your side. The other arm can be bent for stability.
3. Gently press your body into the foam roller and roll slowly back and forth to massage your chest muscles.
4. Rotate your body slightly to target different areas of the pectorals. You can roll from the sternum to the armpit and across the muscle fibers.
5. Hold on areas of tightness or soreness for a longer period, allowing the muscle to relax and release tension.
6. Repeat the process on the other side of your chest by switching the position of the foam roller and your arm.
7. Remember to breathe deeply throughout the exercise to help the muscles relax.
Note: Do not roll directly on the sternum or joints and limit foam rolling if you experience excessive pain. Foam rolling should be a comfortable pressure, not causing sharp pain.
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