Foam Rolling – Chest
To roll out your chest, you can either use a bigger foam ball against the ground or you can use a smaller, harder ball in a doorway.
Using a Doorway:
To roll out your chest in a doorway, it is best to use a smaller, harder ball. Stand facing the wall besides the doorway and place the ball between your chest and the wall. You want to be right on the edge of the wall so that you can extend your arm forward through the doorway.
Start with the ball in your chest besides your shoulder and below your collarbone. Press into the ball and raise the arm on the side you are digging into up toward the ceiling and back down. Because you are in a doorway, you can raise the arm straight out in front of you as you swing the arm very slowly up toward the ceiling and down toward the ground. Hold on any tight spots as you move your arm.
You can also roll the ball along the muscles below your collarbone and even down around your shoulder toward your armpit. Hold on any tight spots you find and even lift and lower your arm.
Then switch and do the other side.
Against the Ground:
To roll out your chest using a foam ball against the ground, place the ball on the ground and lie face down on top of it with the ball starting right at the side and top of your chest beside your shoulder joint and below your collarbone.
Holding the ball there, begin to sweep your arm overhead and then back down toward your legs. You can sweep your arm almost as if making snow angels. Or you can move your arm overhead and then tuck it under to reach down toward your feet and rotate your shoulder a bit. You can make full and partial sweeps to dig into a spot.
Then move the ball a little more toward your sternum and repeat. You can work all along underneath your collarbone, holding on any tight spots and moving your arm.
Once you roll out one side, move the ball to your other side just inside your shoulder joint and under your collarbone.