Ball Release for Pecs and Lats
Tennis ball myofascial release for the pecs, against the wall, and the lats, lying on your side. Very useful after throwing, swimming, volleyball, or upper-body strength sessions, and to offset the hunched posture students get from studying.
How to play
- Pecs: standing next to the wall, place the ball just below the collarbone, toward the shoulder, and lean into the wall with your body slightly turned (1 min to set up).
- Make small circles with your body for 60 seconds, then slowly raise and lower that arm 8 times without letting the ball move.
- Repeat on the other side (1.5 min).
- Lats: lie on your side on the yoga mat with the bottom arm reaching overhead; the ball goes on your side, behind and below the armpit.
- Roll 1-2 inches up and down for 60 seconds per side, breathing slowly; on the tightest spot, hold still for 3 breaths.
- Finish: child's pose with hands walked to one side to stretch the lats, 30 seconds per side, and a chest opener with the forearm on the wall, 30 seconds per side.
Rules
- Don't press into the middle of the armpit or directly on the ribs.
- If you feel tingling in your arm or hand, move the ball.
- Everyone controls their own pressure with body weight; nobody presses on a partner.
- Keep at least 3 feet between people along the wall so arms don't collide.
Variations
Easier
Do only the pec work on the wall and stretch the lats without a ball.
Standard
Pecs on the wall and lats lying on your side, with arm movement.
Harder
On the lats, add arm rotations (palm up and down) while the ball pins the spot.
Adaptations
- Limited mobility: do the pec work seated, with the ball against the chair back or a side wall.
- Autism or tactile sensitivity: allow a towel between the ball and skin and preview each change with a picture card.
- Students with a shoulder injury or low fitness: pecs on the wall only, no body weight on the lat side.
Learning goals
- Locate the pecs and lats and understand their role in posture.
- Use ball release safely around sensitive areas.
- Value this technique as a way to balance out upper-body training.
Equipment for a class of 25
- tennis balls: 25
- yoga mats: 25
Teacher tip
Point to the exact spot on your own body first: many students put the ball too close to the breastbone or right in the armpit. Respect students who prefer to do the pec work facing away from the group.
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