Exercises against chest pain

Supportive for prevention and pain relief

Duration
27 Min
Excercises
9
Difficulty
Beginner
Products used in Routine
Med
Multi Band
Twister
TMX® Trigger
Ball 08
Block

You can treat functional chest pain with targeted exercises. The aim is to release tightness to help your thoracic spine regain mobility. But that alone isn’t enough – that’s why, with the exercises below, we get down to the root cause of the pain in your chest. You can achieve your goal by working on your posture.

Your hip pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
4-5 times a week

To help you succeed against chest pain, we recommend doing your training plan four to five times per week, keeping your movements clean and slow.

Get well soon!

Important: Chest pain is not to be trifled with. In order to rule out organic causes, these must be clarified by a doctor.

Myofascial self-massage for chest pain

Myofascial release techniques can help you release tightness in your chest area, which relaxes your chest muscles.

Ribcage massage: relaxes your chest muscles

Place the MED on the floor and lie on it with the side of your ribcage. Support your body using your forearm. Slowly roll along your flanks.

Product
seconds per side
60
Body part
Core
Training Goals
Recovery, Mobility

Chest fascia training: relieves tender spots in your thoracic spine

Stand with your back to the wall. Place the BALL 08 to the side of your spine, on a line with the bottom of your shoulder blade. Roll up along the area between your spine and your shoulder blade, until you get to the junction between your shoulder and neck.

seconds per side
60
Body part
Shoulders
Training Goals
Recovery, Mobility

Ribcage massage: relaxes your chest muscles

Stand with your stomach against a wall. Hold BALL 08 between the BLOCK on the wall and your chest. Work all of your chest muscles by moving up and down, and side to side.

Product
seconds per side
60
Body part
Chest, Shoulders
Training Goals
Recovery, Mobility

Chest fascia training: loosens up your chest muscles

Place the TWISTER on a tender spot of your chest muscles and let the knobs sink into your tissue for about five seconds.

Product
Sets / Reps
1 / 3
Body part
Chest
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with chest pain

After doing myofascial self-massage, you can work on deep fascial adhesions using the BLACKROLL® TRIGGER TMX®. This targeted pressure relieves deep-lying tension in your chest muscles.

Chest pain trigger exercise: relieves tight chest muscles

Stand in front of a wall. Position the TRIGGER PLUS® on the wall, between your front ribs and chest muscles. Use this to trigger a tender spot in your chest.

Product
Seconds
180
Body part
Chest
Training Goals
Mobility

Mobilization and stretching exercises for chest pain

Mobilization exercises using BLACKROLL® products help you take the next step toward greater mobility. At the same time, they also help ease myofascial tension even more.

Chest stretching exercises: mobilizes your thoracic spine

Lie on your side on the floor. Stretch out the lower leg and place the top knee onto the BLACKROLL® at a 90-degree angle.

Product
sets/reps per side
2 / 10
Body part
Chest, Shoulders, Upper Back
Training Goals
Recovery, Mobility

Chest muscle stretching exercise: opens up your chest

Lay the BLACKROLL® down on the floor and assume an all-fours position. Support your body with your hands on the roll.

Product
Seconds
60
Body part
Chest, Shoulders
Training Goals
Mobility

Activation and strengthening exercises for chest pain

When you’ve worked to tackle the symptoms of your chest tightness, you should work on your posture. That’s because your chest pain probably started from poor posture or muscle imbalances. With the following exercises, you’ll therefore train the muscles that tend to get weaker.

Chest pain exercise: activates your shoulder blades

Secure the MULTI BAND in front of you at hip height and hold one of the loops. With the leg from the same side, lower down onto the knee, placing it directly below your hip.

Product
sets/reps per side
3 / 12
Body part
Upper Back, Upper arm
Training Goals
Activation, Strength

Shoulder blade push-ups: improves your posture

Assume a push-up position with your arms stretched. Tense the muscles of your core and your buttocks to form a straight line with your body. Let your upper body sink down. Keep your arms stretched.

Product
Sets / Reps
3 / 12
Body part
Upper Back
Training Goals
Strength
Pain

Chest pain?

A pulling feeling in your chest or pain in your ribcage (thorax) can be down to various causes.

Read more

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