SMFR Chest at Wall (With Ball)

LEFT

Target: Left Arm, Shoulder, Chest
Position: Standing

  1. Face wall with left arm and elbow at 90° to body

  2. Place ball at wall and at front of left upper chest region towards shoulder

  3. Lean into ball to apply pressure to muscle region

  4. Shift body up and down, and left and right to move ball around muscle regions

  5. Slide left arm up and down wall to increase release

  6. Move in 1 inch increments with muscle fully relaxed

  7. Hold any tender spot for 10-15 seconds

RIGHT

Target: Right Arm, Shoulder, Chest
Position: Standing

  1. Face wall with right arm and elbow at 90° to body

  2. Place ball at wall and at front of right upper chest region towards shoulder

  3. Lean into ball to apply pressure to muscle region

  4. Shift body up and down, and left and right to move ball around muscle regions

  5. Slide right arm up and down wall to increase release

  6. Move in 1 inch increments with muscle fully relaxed

  7. Hold any tender spot for 10-15 seconds

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Pec Major, Pec Minor, Shoulder Extension, Shoulder Ext Rotation, ShoulderMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced