What’s the best way to get lean and strong fast?

Breathe deeper.

The breath has been the focus of every health discipline, and when unabated, mindful breathing calms us, makes us think clear, and assists in fluid, graceful movement. Increasing breathing capacity begins with releasing anything and everything that restricts full, oxygenating, breath.

When the pectoralis major (chest) muscle is short and tight it causes slouching, excessive internal rotation, and restricts expansion of the ribcage. While how to breath is still debated, muscles with ‘strap-like’ features can, and will, restrict breathing when dysfunctional.

The clavicular head of the pec major is of particular concern because when tight, it affects not only breathing, but will restrict the shoulder and its ability to externally rotate. The attachments along the clavicle (collar bone), and the humerus, implicate this muscle in breathing, postural, and shoulder dysfunctions.

RELEASE: Place a rolling stick or lacrosse ball against the wall and put downward pressure on the clavicular head of the pec major. Once the tissue is pinned, slowly try to externally rotate the arm. Move the stick or ball inward toward the sternum and repeat.

STRETCH: With the arm held at a 90 degree angle lean against a wall and slowly lengthen the pectoralis major.

CONTRACT: Use the Grid Stick or ball as a pivoting point to find more external rotation.

This progression brings in additional core, coordination, and diagonal patterning.