Pecs Knead

Pecs Knead

Do this SMR exercise AFTER you do the Side Roll.

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade. When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here (requires a ‘Weekend Warrior’ membership)

For our YouTube video, watch this:

For our downloadable video instructions (2:30), click here (requires an ‘Athlete’ membership)

Click here to see all of the Secondary SMR Exercises.
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.** 

2 Responses to “Pecs Knead”

  1. avatar
    fitcajun June 24, 2011 at 10:27 pm #


    I am so pleased to hear that you are moving better after following some of the tips provided on our site. This is exactly the reason we put the exercises and downloads here in the first place-to help others.

    As for the alternative tools such as a medicine ball, go for it! I use whatever tool is available to me to achieve the release necessary for proper functional movement. If you can get a more effective release with another tool not listed on my site, that is absolutely cool with me. It is just a matter of time before you will see many, many alternative demonstrations of the techniques using medicine balls, massage stones, wooden tools, metal tools, marbles, etc. The process of SMR is the same but the implement (tool) can vary widely. If you can understand it, then you can use it!

    As for the stretching on top of a roller, yes again! I actually demonstrate that very stretch in my workshops as a means of supporting the spine so the erectors can relax. While lying on the roller shift your shoulders more toward one side to increase the stretch on the opposite shoulder. After 10-30 seconds shift your body over the roller toward the other shoulder. Repeat at least 2 more times for each shoulder. I’ve actually found myself drifting off into a mini-nap while lying length-wise on a 36″ black foam roller.

    Keep us posted on your progress, and keep the feedback coming. We’re here to serve you!


  2. avatar
    John June 24, 2011 at 5:55 pm #

    I have 2 questions regarding the pecs. First, would you consider using a small medicine ball for the pectoral region (laying on the floor on top of the medicine ball) as an effective alternative to the pecs knead and pecs leg press?

    As for pec stretches, is laying on the foam roller the length of your spine and having arms go out to the sides an effective stretch? SInce I have been following your instruction I have been improving and so your opinion on my 2 questions would be greatly appreciated. If you say no to either or both, then I will stop. But if you give the green light then I will continue with them.

    Thanks again,

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