Foam Roller for tight pecs?

[kinney1]

Like most of us, I have read some negative articles on static stretching. I have become a believer in dynamic stretching as well. I have tight pectoral muscles that I need to loosen up for my shoulder's overall health. Can I use the foam roller on it daily?

[Lisa~]

Sure, but static stretching for the pecs/pec minors done after or on non-lifting days is good, too. Static stretching for areas that are very tight is acceptable. The biggest concern with static stretching is doing it before a workout (when it decreases power) or do it indiscriminately and without purpose. If you have a tight area, static stretching can be a benefit.

[kinney1]

Thanks for the response Lisa!

[Alcoholiday]

it's easier with a tennis ball and leaning against a wall.

[Jean-Paul]

One of my favorite pec stretches is from Bill's golf DVD, where he has you lie on a foam roller along the spine, head supported, and holding two light dumbbells, lowering them as low as you comfortably can, holding them for 2 minutes. You will be maintaining an active contraction on them rather than shutting them off and stretching them.

[Maki Riddington]

Originally Posted by Alcoholiday

it's easier with a tennis ball and leaning against a wall.

I get my clients to use a small ball. There is a clip in the article: http://www.wannabebig.com/article.php?articleid=285

[kinney1]

Thanks for the suggestions. I'll probably try a raquetball/tennis ball for financial reasons...Thanks for the idea as well JP, I'll have to try it!

[karky]

- It can help deepen and normalize the breathing pattern through relaxation, and release of both the rib cage and the muscles of respiration.

- It can help to relieve congestion in the lungs via compressive movements.

- It can increase the action of the heart, stimulating the flow of blood to and from the lungs, helping with the elimination of waste and the absorption of oxygen.

- It can help with some skin conditions. It does not however cure STDs.

- It can have a sedative, stimulating, or even exhausting effect on the nervous system depending on the type and length of treatment given.

- It can stimulate the touch, pressure and proprioceptive receptors of the skin and underlying tissue.

- It is known to affect the neurotransmitters of the brain and increase endorphin secretion in particular (natural painkillers).

- It can help reduce nerve entrapment through the release of soft tissue or muscular binding.

- It can reduce nerve root compression caused by muscular tension.

- Via the mechanical actions on the soft tissues, deep tissue can produce a dilation of the blood vessels, which helps to improve your circulation.

- Massage enhances the elimination of the waste products of your metabolism.

- It can help to reduce any swelling and contusions.

- It can increase the number of red blood cells in your circulation.

- It can lower blood pressure and can reduce pulse rate.

- It can facilitate tissue healing through the enhancement of circulation.

- It can reduce joint strain and compression through releasing tight muscles and tendons.

- It can increase the ease and efficiency of your movements through the release of soft tissues.

- It feels good and it is a pleasurable experience. That is, afterwards.

- It can increase your body self-awareness and sensitivity.

What? No ripped abz?

Seriously though, great article. I love it when i get more ways to use my balls.

[K Manley]

I also am trying to work my way through tight pecs, this is an approach I picked up from some of Chuck Wolf's stuff (flexibility highways), and I've been noticing some positive benefits:
If you're doing static stretching or SMR for the pec try to do the same for the opposite hip in the same session (or in the same movement if you're feeling creative). Due to certain fascia and muscular bridges these guys will tend to gravitate towards each other in terms of tightness. If the pec (pec minor in my case) gets loosened but the hip is still tight your body will want to get the shoulder area tight again to balance.
If you get a chance I highly recommend giving it a try. I started feeling huge differences over just doing the pecs almost right away, so it probably wouldn't take long to see if it works for you. I wouldn't say I'm well versed enough in the source material to make such a blanket recommendation - but I figure you to nothing to lose except some hip tightness so I'll throw it out there anyway.

I'll have to try the tip by JP, I've tried something similar where I used heavier weights as anchors for a passive stretch but my arms would keep going to sleep. Stupid nervous system.

[kinney1]

Awesome suggestion K Manley. Any suggestions on how to stretch both in one movement?

[K Manley]

Originally Posted by kinney1

Awesome suggestion K Manley. Any suggestions on how to stretch both in one movement?

Well the basic warrior lunge stretch that I see in alot of EC/ MR articles stretches both, but I find unless I post my arm theres no way I feel much in my chest.

This Video shows how I personally stretch. For my particular hip flexor tightness I always like the rear leg bent. I use a lot of forward lean to get the chest stretched (and like to pronate the posted hand a bit) but as long as the glute is tight it doesn't seem to take away from the hips.

I sometimes find it easier to throw a vid up than try to explain a stretch, plus this way if you see a way I could improve my stretch its easy to critique (and yes the webcam is a new toy that I just like playing with)

[UConnJulie]

Interesting I had pictured in my head that you were stretching glutes at the same time as pecs ... embryologically the glutes start anteriorly and as lower extremity derotation occurs, then end up posterior. (You will notice that our upper extremity muscles correspond to lower extremity ones anterior/posterior)

[K Manley]

Wow Julie, the embryological stuff is not something I had ever really heard of before. It does add an interesting piece to the puzzle. The stretch I showed was from Chuck Wolf's Flexibility Highways online course, I can't really explain the specific anatomy involved myself.
He did talk about an 'Anterior X factor' where the Glute med, min and TFL attach diagonally through the abs, obliques and pecs to the opposite shoulder. Perhaps since the insertions of the Glute Med and Min are involved in the stretch it jives with your comment? But I fear that any attempt by me to explain or defend the approach would be like hiring a monkey to be your lawyer. Willing but unqualified.
On the surface it seemed to make sense so I probably havent looked at it a critically as I could have. Tightness in the chest is very common, as is tightness in the hip flexors (I have both in spades!), whereas in my personal case I would have little benefit from stretching the glute. Bill and Mike touched on the shoulder/ hip realtionship in I/O and exercises like the 'High Step with Rotation' which seems to follow the same idea.
But much like the OP I am more than happy to discover any more effective chest stretches, I'd rather be corrected and learn something than stick with my dogma and stay tight .

[UConnJulie]

Oh ... Kevin, I wasn't correcting! Just commenting that I had pictured things differently in my head from your description and the connection between the hip and shoulder ... do what works ... if it doesn't work ... do something else!!

[K Manley]

Originally Posted by UConnJulie

Oh ... Kevin, I wasn't correcting! Just commenting that I had pictured things differently in my head from your description and the connection between the hip and shoulder ... do what works ... if it doesn't work ... do something else!!

Oh, hope i didn't come off as defensive there. I just wanted to make sure that people know I'm open to criticism(only way I learn), that wasn't a comment on your post.
I totally agree; 'do what works'. Now if i could just follow that instead of my "Do what works for a little while then switch to something you think will work better/faster" mentality I'd be alot better off :p

[Chris C]

Originally Posted by K Manley

I also am trying to work my way through tight pecs, this is an approach I picked up from some of Chuck Wolf's stuff (flexibility highways), and I've been noticing some positive benefits:
If you're doing static stretching or SMR for the pec try to do the same for the opposite hip in the same session (or in the same movement if you're feeling creative). Due to certain fascia and muscular bridges these guys will tend to gravitate towards each other in terms of tightness. If the pec (pec minor in my case) gets loosened but the hip is still tight your body will want to get the shoulder area tight again to balance.
If you get a chance I highly recommend giving it a try. I started feeling huge differences over just doing the pecs almost right away, so it probably wouldn't take long to see if it works for you. I wouldn't say I'm well versed enough in the source material to make such a blanket recommendation - but I figure you to nothing to lose except some hip tightness so I'll throw it out there anyway.

I'll have to try the tip by JP, I've tried something similar where I used heavier weights as anchors for a passive stretch but my arms would keep going to sleep. Stupid nervous system.

Are you referring to the myofascial spiral line?

[K Manley]

Originally Posted by Chris C

Are you referring to the myofascial spiral line?

I'd not heard that term before you posted it, I'm really more of an enthusiast than and expert on these things. But after some research (google) I found some stuff by Tom Myers on the subject that looks really interesting, Thanks!
It seems to follow much the same theories as Chuck Wolf's stuff, if anything the Myers stuff seems more fleshed out (although the Wolf video I saw was meant to be more summary and application than comprehensive, and I find it tough to find free resources of his). With my first glance at it it would seem that the direct line from the pec actually travels to the adductors, not the hip flexors which seems different than what Wolf stated. They both seem to recommend stretching and release for multiple areas together, even if the points are a little off.
I'll look into the Myers stuff more, it seems to me that it could really help with some of my comprehension of this stuff. If you have any suggestions on how to apply this stuff to help with tight pecs i'd love to hear it.
My apologies to the OP for the hijack of this thread to Tangentville (population: every conversation with me).

[Maki Riddington]

Anatomy Trains is written by him. I just started into it.