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 Exercises

Watch the Videos

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Smash

Soft tissue work to release restrictions and improve tissue quality.

Anterior Deltoid with ball against wall

Anterior Deltoid with ball against wall

Pec Minor smash with ball and yoga block on wall

Pec Minor smash with ball and yoga block on wall

Teres Major lacrosse ball smash

Teres Major lacrosse ball smash

Stretch

Restore range of motion and lengthen restricted tissues.

Corner Chest Stretch

Corner Chest Stretch

Pole external rotations

Pole external rotations

Pole Over & Backs

Pole Over & Backs

Activate

Strengthen and reinforce neuromuscular control.

Is, Ys, Ts with resistance band

Is, Ys, Ts with resistance band

Prone T Raises

Prone T Raises

Prone Snow Angels

Prone Snow Angels

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