Today my coach did something I hadn't had done before. I LOVED it. I was wishing everyone could feel how good it felt to have it done, so I thought I'd share!
It requires a partner and two tennis balls. It's a spin off of the "Floor Y's and T's" as seen in a video HERE.
I do my "T's" a lot, but with the trigger point style of incorporating the tennis balls, it really maximizes the movement to help open up the chest in relation to some great scapular (AKA shoulder blade) control: both key elements to great shoulder mobility, which of course is great for posture, efficient swimming technique and fluid arm action in running, among other things.
HOW TO:
Lie with your back on the floor. Give your partner the two tennis balls, one for each hand, have them stand over you from behind, then bend over and place each of the tennis balls somewhere in the area of both of your pectoralis majors AKA chest muscles AKA pecs, that attach along the collarbone and sternum. Have them slowly increase the pressure on the tennis balls as tolerable. How much pressure will depend on the quality of the tissue, soreness and location on the pec. It should be strong, but allow you to get through the entire range of motion in the exercise.
Straighten your arms and raise them above your head toward the ceiling. This is your starting position. (NOTE: Raise your arms just as much as you can depending on position your partner and the tennis balls. This will vary. Starting position is not as important as the remaining movement.)
With your palms together and thumbs "up," engage your scapula. In other words, squeeze your shoulder blades back and downward. Keeping them engaged, slowly lower your arms out toward your side so you finish with your palms facing up toward the ceiling and your arms forming a "T" with your body on the ground. Continue to keep the scapula engaged and return to the starting position overhead. Relax and repeat 2-3 times. Have your partner change the position of the tennis balls to 3-4 different locations on the pec muscle. (As you can see from the photo in the link above, it's a large muscle.) Do 2-3 reps at each location.
Enjoy!!
