There is a growing understanding of the importance of active recovery around your training. It’s not just about the two or three hours a week that you spend at the gym or with your trainer but what you do with the other 166 hours that will make all the difference. We train hard then go home and sit on the couch in front of the television and wake up the next day stiff and sore. And what do we blame for this discomfort? It certainly isn’t the couch.
We should be spending as much time on recovery as we do on training but we can’t ever seem to find the time. So here is and active release technique you MUST be doing.
Pec Minor (chest release)-
Many of us (if not all of us) spend way too much time in front of our laptop/smartphone. Be it at work for 8 hours a day or just sitting and typing away at home. Most likely the screen is not at eye level; it is more likely at our waist level, meaning we’re looking down, shoulders hunched over, sitting in quite a poor position. Our body adapts to the position it spends the most time in, so in this position our chest muscles shorten, our shoulders round over, and we begin to create dysfunction in the shoulders and our back.
How do we fix it?
Using your fingers or a lacrosse ball we need to do some massage across our chest. Work your way along your collarbone out towards your shoulder. When you feel the bone dip in (just before your shoulder) move the length of three fingers down to your chest and start to give it a bit of a massage. It will most likely be quite tight. As mentioned earlier, if you spend a lot of time in front of a screen you’re pec major and minor muscles are most likely going to be a bit short and tight.
Spend about 60 seconds in one position (the discomfort should start at about a 7/10 and begin to ease off) and then go searching for another tight spot. Spend about 3-4 minutes on each side and do this DAILY!
The impact this will have on the function of your shoulders, on your back and on your WORD will be amazing! All it takes is a little bit of disciplined tough love on your shoulders for a few minutes a day.