BackStrap Exercises

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 Exercises by Body Region Other Exercises and Uses:

Pectoralis & Chest Release

Purpose:
  1. To relieve pain and stiffness in the neck and shoulders associated with poor posture or overuse of the arms.
  2. To help improve flexibility of the chest wall, shoulders and torso.
Overview:

Poor posture can result in a forward head, elevated and rounded forward shoulders, an overly rounded upper back, and a loss or flattening in the normal curve in the small of your lower back.

Who should do this exercise:
  1. People who work at a desk and sit most of the day.
  2. Golfers- to improve rotation of the torso to gain leverage of your swing and hit the ball farther.
Chest #1

Begin by placing the Orange ball and BackStrap over the first and second rib just below the clavicle (collar bone) on your left side (as shown). The placement of the ball is just off of the sternum to the left.
Chest #2

1. Lie down on your stomach with your right fist under your forehead and your left arm hanging down along the edge of a table (I use my dining room table at home or try your bed for a softer feel.). You will nee a firm surface to push into. Push your left arm straight down towards the floor and hold for a count of 10. You will feel some discomfort under the ball if your rib and muscles are tight. After one or two self-treatments this exercise should not be uncomfortable any more because the tissue has released.
Chest #3

2. Move your arm up and forward and hold a count of 10.
Chest #4

3. Move your arm back towards your hip and hold for a count of 10.

4. Move the ball down 1-2 inches over the 3rd and 4th ribs and repeat steps 1-3.

5. Move the ball down one last time over the 5th and 6th ribs and repeat steps 1-3.
Chest #5

6. Lastly, move the ball out to the side, towards your shoulder and place the ball over the pectoralis muscle on your chest but in front of your axilla. Just let your arm hang down and let the ball press up into you releasing out the pectoralis for 2-5 minutes.

7. Repeat on the right side.
Asynchronous Progress