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The Method
Pec Major
Smash, stretch, and activate corrective strategies for pectoralis major tightness — releasing chest and anterior shoulder tissue, opening the front of the shoulder, and activating external rotators.
All Corrective ExercisesWatch the Videos
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Smash
Soft tissue work to release restrictions and improve tissue quality.
Anterior Deltoid with ball against wall
Pec Minor smash with ball and yoga block on wall
Teres Major lacrosse ball smash
Pec major smash with softball against wall
Prone pec major smash
Posterior scapula smash with squishy ball on floor with shoulder rotation
Stretch
Restore range of motion and lengthen restricted tissues.
Corner Chest Stretch
Pole external rotations
Pole Over & Backs
PVC arm rotations
TRX Chest Stretch
Supine W Extensions on foam roller
Prone Arm Bar
Activate
Strengthen and reinforce neuromuscular control.
Is, Ys, Ts with resistance band
Prone T Raises
Prone Snow Angels
Resistance band fly
Incline pushups
Mid height cable chest fly
Plank wide hand placement
Scarecrows with or without weight
Superband Over and Backs
Smash
- Anterior deltoid with small hard ball against wall
- Pec minor with ball facing wall with arm movement
- Anterior delt and/or pec while supine with barbell while externally rotating arm
- Teres major with lacrosse ball against wall while externally rotating arm
- Posterior scapula smash with squishy ball on floor with shoulder rotation
- Foam roll posterior delts
Stretch
- Corner chest stretch with arms at 90 degrees
- Pole / PVC external rotations
- Pole over and backs
- Supine on foam roller lengthwise while doing W-extensions
- W-extensions on foam roller lengthwise with arms trying to get elbows to ground
- Prone arm bar
Activate
- I's, Y's, T's with resistance band
- Prone T raises
- Prone snow angels
- Resistance band external rotations
- Scarecrows with or without weight
- Superband over and backs