Skill level
Pilates Ball
Body Parts

Soft tissue work in the pecs helps improve rotation of your shoulder, as well as your range of motion during pulling exercises, says Joe Holder, an S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System.

This drill will help relieve shoulder pain and tension, serving as a great pre- or post-workout exercise to keep your shoulder muscles working optimally.

Step-by-step instructions

1. Place a small ball (a lacrosse ball will work) at the point where your chest muscles connect to your shoulder. Apply steady pressure without causing any pain.
2. Roll around until you find tender spots. When you find one, focus on your breathing, and hold that position for about 10 seconds before moving to a different spot.