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The Method
Pec Minor
Smash, stretch, and activate corrective strategies for pectoralis minor tightness — releasing anterior shoulder soft tissue, stretching the pec minor, and activating mid-back and rotator cuff stabilizers.
All Corrective ExercisesWatch the Videos
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Smash
Soft tissue work to release restrictions and improve tissue quality.
Pec Minor smash with ball and yoga block on wall
Anterior Deltoid with ball against wall
Posterior scapula smash with squishy ball on floor with shoulder rotation
Stretch
Restore range of motion and lengthen restricted tissues.
Corner 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
Smash
- Pec minor with ball facing wall with arm movement
- Anterior deltoid with small hard ball against wall
- Anterior delt and/or pec while supine with barbell while externally rotating arm
- Posterior scapula smash with squishy ball on floor with shoulder rotation
- Foam roll posterior delts
- Rhomboids using double lacrosse ball while lying supine
Stretch
- Corner chest stretch with arms at 90 degrees
- Supine on foam roller lengthwise while doing W-extensions
- W-extensions on foam roller lengthwise with elbows reaching toward ground
- Prone arm bar
- Pole over and backs
- Hold barbell in front rack and rotate elbows up forcing external shoulder rotation
Activate
- I's, Y's, T's with resistance band
- Prone T raises
- Prone snow angels
- Prone W-extensions
- Resistance band external rotations
- Scarecrows with or without weight
- Mini band press outs with various hand positions
- Superband over and backs