Treating Chest Pain: 9 Effective Exercises

As you roll, rotate your upper body forward and backward to work the entire chest area.

Tip: If the pressure from the chest massage is too intense, you can perform the exercise while standing against a wall.

If you feel a tender spot, hold the position there for about 15 seconds. To do this, relax your muscles and let yourself sink deeply into the ball. Work both sides of the spine.

Tip: Do you find it difficult to relax your muscles at pain points? If so, it may help to tense the muscle for about two seconds and then relax it again. Repeat several times until the muscle feels noticeably looser.

Move your arm up and down to mobilize the tissue beneath the ball.

Tip: You can also do this exercise while sitting with a BLOCK to relieve chest pain. However, the tension created by the pull will cause your chest muscles to tense up again.

Then, applying consistent pressure, perform slow twisting movements alternately in both directions so that the tissue beneath the TWISTER twists along with it. Hold the end position of each twist for about five seconds.

Tip: For an enhanced chest stretch during the twist, you can also repeatedly move the arm on the same side outward and back.

Use the TRIGGER to target a painful spot in your chest. As soon as the pain subsides slightly, you can flex and extend your forearm.

Tip: Exhaling for longer than inhaling activates the part of the nervous system responsible for relaxation.

Extend both arms straight out in front of you. Move your upper arm over your head toward the opposite side. Let your gaze follow the movement. When both hands are extended at a 90° angle away from your body, hold the position for about five seconds. Then bring your arm back over your head to the starting position.

Tip: If you experience chest pain during this exercise, try not to lose contact with the floor with your hand.

Lower your head toward the floor and push your hips back. In this position, let your head and chest sink down between your arms and feel the stretch.

Tip: Do you have broad shoulders? If so, the BLACKROLL® 45 might be a better fit because it gives your arms a wider surface area to rest on.

Engage your core and gluteal muscles. Pull your elbow back close to your body, drawing your shoulder blade toward your spine. Hold the final contraction for about three seconds.

Tip: Keep your shoulders down throughout the exercise if you experience chest pain.

Lower your upper body. Then push yourself back up as far as you can. Hold the position for a few seconds and repeat the movement.

Tip: If this exercise for chest pain is too challenging for you, you can place your hands on a raised object. The more your body is tilted, the more challenging the exercise becomes.