Chest pain | Treatment and exercises

While rolling, turn your upper body forward and backward to work your whole ribcage.

Tip: if the pressure from the ribcage massage is too much for you, then you can do this exercise while standing against a wall instead.

You can do this by bending and stretching your legs. If you feel a tender point, stay there for around 15 seconds. Relax your muscles there and let yourself sink deeply into the BALL. Work both sides of your spine.

Tip: is it hard for you to relax the muscles near tender points? It can help if you tense the muscles for about two seconds and release them again. Repeat until your muscles feel looser.

Raise and lower your arms to mobilize the tissue under the ball.

Tip: you can also do this exercise for chest pain while sitting down, using a BLOCK. But if you do it this way, your chest muscles will tense up again as a result of the pulling action.

Make slow, circular movements with even pressure, alternating in both directions and making sure that your tissue under the TWISTER twists along with it. At the end point of each circle, hold for about five seconds.

Tip: you can deepen the stretch in your ribcage during the twist by moving the arm of that side outward and back each time.

As soon as the pain eases slightly, you can raise your forearm and stretch it.

Tip: breathing deeply in and out activates your diaphragm and your automatic nervous system. The result? Your body sinks downward and tightness eases.

Stretch both arms straight out in front of you. Move the top arm over your head to the opposite side. Your gaze should follow the movement. With both hands spread out at a 90-degree angle from your body, hold this position for about five seconds. Then return the arm that’s above your head to the starting position.

Tip: when doing this exercise for chest pain, try not to let your hand lose contact with the floor.

Move your head down toward the floor and push your buttocks backward. From here, let your head and ribcage sink down between your arms and feel the stretch.

Tip: do you have broad shoulders? Then the BLACKROLL® 45 might work better for you because your arms are further apart.

Activate the muscles in your core and buttocks. Pull your elbows close to your body and draw back, which will work your shoulder blade toward your spine. Hold this last position for about three seconds.

Tip: keep your shoulders low throughout this exercise for chest pain.

Next, push yourself up as far as you can go. Hold this position for a few seconds and start the movement again.

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