1 - Place the foam roller on the ground and lie face down, positioning it perpendicular to your body just below your chest at armpit level.
2 - Extend one arm out to the side at roughly a 90-degree angle, with your palm facing down toward the floor.
3 - Using your opposite arm and legs for support, shift your bodyweight slightly onto the foam roller to apply gentle pressure to the pectoral muscles.
4 - Slowly roll back and forth along the chest and pectoral region, from the sternum toward the shoulder, searching for tight or tender spots.
5 - When you find a tender area, pause on that spot and hold for 20-30 seconds, allowing the muscle to release and relax.
6 - Breathe deeply throughout the movement to help facilitate muscle relaxation and tissue release.
7 - Switch sides and repeat the process on the opposite pectoral muscle.
