1. Myofascial Release – Pectoral Muscles

In this video we review how to use a lacrosse ball for myofascial release. Myofascial release is a term used to describe rolling yourself out. Key muscles are targeted.

Here we review how to roll out your chest muscles using a lacrosse ball. This is an important exercise for climbing because, when on the wall, one of the areas to resist the back muscles are your chest muscles. This exercise is designed to loosen that resistance, allowing your back muscles to be used more effectively.


Step 1: Place the lacrosse ball where your chest muscles meet your shoulder muscles.

Step 2: Face the wall with square hips, pinning the ball between the wall and the targeted area of your chest muscle. Your face should be turned to the side which you intend to roll out, NOT facing forward.

Step 3: Use your legs to move your body in a slow, circular motion making sure to keep the circles small.

Once the targeted area feels loose, you can move the ball and target different areas of your pectoral muscle.

Things to Avoid:

  • Placing the ball too low on your pectoral muscle
  • Moving up and down as opposed to circular
  • Moving too fast.

We hope you found this video helpful. Feel free to comment below with questions or thoughts!


Please remember, climbing is inherently dangerous. Climb at your own risk.