A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education. Overpronation is when the foot rolls in too much or flattens. The aim of sports massage is to release tension in the muscle and stimulate blood flow and healing. Compartment syndrome occurs where the muscle becomes too big for the sheath surrounding the muscle causing pressure, sometimes pain, and restricted movement. The calf muscle group consists of the gastrocnemius muscle and the soleus muscle. The more we slouch the more these areas have to react to the constant gravitational pull. If it is just one leg that is tight you could have pressure on the sciatic nerve which causes the tightness. Have a massage – massages are relaxing, which can help loosen tight muscles. For Chest/Pecs Self Massage If you have rounded shoulders from sitting at a computer all day or from poor posture, you likely have trigger points in your pectoralis muscles. For those unaware, when referring to chest muscle tightness we often describe restriction in one of two main muscles. This site complies with the HONcode standard for trustworthy health information: verify here. This will prepare the muscles for a deeper massage. It may sound strange considering your chest muscles are at the front and your upper back is, well... at the back, but mechanically they share a strong, tangible link. Tight chest muscles can contribute to poor posture and cause neck and back pain. Maintaining a good posture when sitting or standing is also extremely vital. You can move your arm up higher or lower depending on where you need to feel the stretch. It can be a good way to get to those hard to reach areas. In fact the “gun” name comes from being shaped like a nail gun and with the same idea that the massage tool itself pushes outward. You should get this sorted out first by visiting a professional practitioner. ... Now, cross the left arm over the chest … Stretching – can relax tight chest muscles. So it's far easier to notice a chest muscle pulling as opposed to upper back stiffness. Rub the calf muscles with both hands using long upward strokes. These cookies will be stored in your browser only with your consent. If pain or tightness comes on during a run and eases when resting this may be a possibility. Bend the front knee and lean forward, keeping the back knee straight and pushing the heel down into the floor. A lubricant is needed to allow the hands to glide smoothly. Relaxed breathing – can relax tight chest muscles. A professional therapist can assess the flexibility of the calf muscles, although what is tight for one athlete may not be the same for another. Bend the knee keeping the heel in contact with the ground until a stretch is felt. You may have noticed that your chest is tight through activity, the gym or simple use. One method of assessing calf muscle flexibility is to apply gentle pressure to the forefoot with the patient sitting with the leg out straight in front. Finally, changing your chest muscle tightness isn't complete without doing the obvious - literally stretching those tight pecs. When describing chest "tightness" the Pec Major is often the one that's physically tight. Mike is creator & CEO of Sportsinjuryclinic.net. And this is still correct to a degree. Biomechanical problems of the foot or from running style can increase the strain on the calf muscles. The benefits of vibrations are reduced stress, relieved tight muscles and improved blood circulation. For many others, you learn your chest is tight because it's contributing to shoulder or neck pain. Once in this position, it's important to gently twist your trunk away from your arm and go looking for those tight spots. Place your ball of choice into space between your shoulder blades and the middle of your spine. This is because the soleus muscle attaches below the knee and bending the knee allows the gastrocnemius muscle to relax leaving the soleus on stretch. This category only includes cookies that ensures basic functionalities and security features of the website. Massage to the upper back and neck can reduce pain and tension in the tight muscles. Utilizes depth, speed and force to hit muscles that deep tissue massage … Spend as much time as you can working through these stiff areas as the more you can do the faster you'll see results. So much so that it's hard to expect to rid yourself of chest tightness without improving your upper back mobility as well. If the TrPs have caused the muscle to become tight and short, you may experience pain, tingling, and numbing down the inside of the arm to the hand and fingers. Stretching – can relax tight chest muscles. Hold for 15 to 20 seconds and repeat three times. Note: There's also nothing stopping you using a ball through the front of your chest either. Gently move it around until you find something tight, stiff and/or tender. Above all, understanding fascia helps us understand the extraordinary power of massage. One of the great misdirects with the body is our ability to notice muscle tightness more than joint stiffness. It is likely the therapist will feel this before the patient feels a stretch on the calf muscles. Use a lacrosse ball to release tight chest muscles. The symptoms: Pain in the front of the shoulder and chest. When you can feel a stretch, hold for 20 seconds. In particular, it makes measuring your progress easier. "There are many self-care techniques you can try for relaxation or to soothe achy muscles," says Jennifer Durkin, a massage therapist at Soothe Massage Therapy in Worcester, Massachusetts. Oil is the most commonly used form of lubricant. Massage the chest. The theory behind these foam rollers was that the vibrations confused something called the Golgi tendon response, which would help to relax tight muscles. Check-in with yourself throughout the day to get a sense of where those shoulders are sitting. But it just so happens to be tight on a lot of people. IMPORTANT: Before starting any massage treatment the therapist will check for contraindications (if any apply to you, then massage is not allowed). Massage must not be performed during the acute stage of this injury – usually 48 hours after injury. Clinically, chest muscle tightness generally follows a pattern of poor postures and upper back stiffness. Because the fascia is three-dimensional – running not just around the muscles but also through it – stretching cannot penetrate your muscle to reach tight fascia the way massage … Release knots and painful adhesions in your quad it band calves sciatica feet legs foot knee strained hamstring core scar tissue forearm shoulder chest and more . Traditionally we blame tight chest muscles for pulling the shoulder forward into a bad posture. This takes a little time to do but is well worth the effort. The Chest Tightness Myth. Adjust the intensity as necessary as you work the massage gun into the muscles … IMPORTANT: Before starting any massage treatment the therapist will check for contraindications (if any apply to you, then massage is not allowed). A tight muscle has an obvious "pull" to it, whereas joint stiffness has nothing. Some of the athletes he works with at Stanford get deep tissue work once … Clinically, the number one cause of chest muscle tightness is a stiff upper back. Enough to allow for smooth, controlled movement is required but too much oil may result in less control over the tissues. Massage Your Muscles (AKA Self-Myofascial Release) Using a foam roller is essentially a more affordable way to give yourself a deep tissue massage. You can opt-out if you wish. Keeping the palm of your hand broad and soft, stroke downward from the bone behind your ear to where your collar bones meet your chest bone. This muscle massage … Stretch gently, do not bounce, ease into it and feel the muscle stretching. The sternocleidomastoid is the obvious muscle that makes a V-shape in the front of the neck: long and lanky and easy to grasp between thumb and forefinger and gently rub. However, it is actually poor posture that originally creates the need for tight chest muscles in the first place (as described above). But opting out of some of these cookies may affect your browsing experience. Once you've had enough move the ball up, down and around and go hunting for more stiffness. ; The pectoralis minor is pretty difficult to rub yourself, but firm massage in the upper, lateral chest … A rocker type calf stretcher is very effective at achieving a very deep stretch. If you force the muscle the stretch reflex is triggered which contracts it. Now just let the ball rest there for a little while until you feel it give. Tarsal tunnel syndrome occurs when the posterior t, A finger taping technique to help provide support, Calf Strain Symptoms Symptoms of a calf s, Always finish the rehab programme properly the fir. Tiny micro-tears in the muscles cause them to go into spasm. And over time they are forced to stiffen. Traditionally we blame tight chest muscles for pulling the shoulder forward into a bad posture. Perform 3 repetitions and repeat this 3-5 times a day. Palpating (feeling) the muscles may identify tight lumps bumps and areas of spasm where the muscle fibres have tightened up and will be painful and tender to touch. Start your massage using light strokes and avoiding too much pressure (a technique called effleurage). … The gastrocnemius muscle is the larger muscle which originates just above the back of the knee and attaches via the Achilles tendon to the back of the heel. There will be a point where the resistance noticeably increases as the muscle begins to stretch. Videos for: hot oil massage. Try these five stretches for relief from tight hip flexors. Sports massage is an intense massage technique focused on soft tissues to reduce restriction, increase tissue elasticity, improve muscle flexibility, and range of motion while relieving tight muscles. Take a lacrosse ball (like this), a tennis ball, a baseball or something similar and lie on your back or up against a wall. Bio-mechanical stimulation (BMS) massage Strengthening exercises for the muscles … Any accrued rib cage dysfunction has a tendency to ask the chest muscles (and anything else that attaches to the rib cage) to help out and support. Easing tight muscles requires more than a good bend and hold. As flexibility increases or if you have particularly flexible calf muscles it may be better to stretch using a step. It's a strong, powerful muscle that attaches from the upper arm to the front of the chest wall. After all, you can stretch those pecs all you like (and make some good change), but you can't expect to conquer it for good without mobilizing your stiff upper back and putting the tissue back into better postures. If you have any questions please feel free to contact us via the form below! The region and its muscles are complex and peculiar, and many less-trained massage therapists have low confidence working with them. Combined with my propensity to carry no less than two very heavy tote bags around with me most days, my shoulders are often tight and achey. To effectively stretch both these muscles exercises should be done with the knee bent as well as straight. It just restricts movement and creates consequences for the surrounding tissue. This, in turn, contributes to the shoulders being pulled forward in a downward spiral of dysfunction. Furthermore, this upper back stiffness is often a consequence of less than the perfect neck, shoulder, and upper back postures. And this important for a number of reasons. ; The scalenes are particularly interesting to work with, and I have an entire article about scalenes massage. A massage therapist once … Sports massage is another fantastic way to relieve tight muscles especially if you are an athlete or physically active. For those always looking to stretch your tight chest muscles, consider this: There's a strong likelihood your upper back is at fault. The slant board type is good for being a bit more scientific about your stretching. You also have the option to opt-out of these cookies. It's these moments - the ones where you are concentrating on other things, where your shoulder posture can suffer the most. If you or someone you know is dealing with tight chest muscles consider giving us a call on (949) 443-5442 and we can show you how it fits together. Have a massage – massages are relaxing, which can help loosen tight muscles. And if you don't want your chest muscle tightness to return its important to do them all. That’s because muscle tightness occurs due to more than just physiological factors (aka: a muscle being … As this process continues the chest muscles begin to help support an overloaded ribcage from the front. The muscles in the front of the chest work in concert with those in the neck, so it’s important you give them some attention. For grade two and three strains, massage may not be suitable for over a week. These massage movements should affect only the skin, so use gentle pressure and do not press hard enough to feel the muscles. You might not be stretching enough even though you think you are. The massage is aimed to improve blood circulation and quality of sleep, while at the same time help to promote better skin quality. Vibrations can be used pre event and to treat tight muscles. Showing 1 - 80 of 111273 videos Hot oil massage nude All it requires is for you to place your forearm and elbow up against a door frame. These should be continued for at least 6 weeks. When they are in spasm or contracted then blood cannot easily get into them. You need to keep your knee straight to stretch the gastrocnemius muscle. Laguna Orthopedic RehabilitationMovement Speciality and Physical Therapy Practice© 2019 LOR. Perform balance exercises by standing on the 5 inch round diameter , or allow the spikey texture to massage … If the stretch eases, lean further forwards until you can feel it again. MaxKare percussive massage gun has 3 modes: warm-up, muscle relaxation, deep tissue massage. By going against this you are damaging the muscle. Do not use too much oil. The calf muscles consist of the larger gastrocnemius muscle and the soleus muscle which is located deeper and lower down the leg. This contract-relax method of stretching helps engage your brain and allows for better results. Stand with the leg to be stretched at the back and hands on a wall at shoulder height. If you stand up and gently pull your shoulders back you will find a better position. As you can probably tell from the description above, both chest muscles anchor to the front of the rib cage. Tight hip flexors can cause serious discomfort. Note: Resist the urge to roll around on the ball as we are looking for a specific, constant pressure through the spinal joints and rib joints at the back. Try the plantar fasciitis night splint which is worn on the foot overnight and is very effective in preventing the calf muscles from tightening up overnight. It may also be the missing piece to your long-term shoulder complaint. Gait analysis on a treadmill can identify this and orthotic inserts may be prescribed to correct this. This is because if there is still bleeding then heat and massage will increase bleeding, causing further damage. And we often miss the underlying cause in the process. This speaks for itself but the key here is to re-align your neck, upper back, and shoulders into a more basic shape. Lean against a wall with the leg to be stretched at the back. If the muscles do not get enough blood then they will not get enough nutrients and so will tighten up to protect themselves and weaken and so on. This is the muscle most chest stretches will target. This website uses cookies to improve your experience while you navigate through the website. However, it is actually poor posture that originally creates the need for tight chest muscles … These come in various designs. As fitness level increases, issues with tight muscles diminish. Lower the heel off the step dropping down until a stretch is felt. 31341 Niguel Rd, Ste GLaguna Niguel, CA, 92677Mon-Fri: 6AM-7PM. We also use third-party cookies that help us analyze and understand how you use this website. This allows for better posture and mobility. Most people can get back into this shape quite easily, but find it hard to maintain when doing other things like working at a desk, driving a car, etc. More specifically it anchors on to the front of the rib cage and sternum. Wearing heels on a regular basis is causes adaptive shortening of the muscles. Tight Muscles in the ... then he or she should seek a consultation with a physical therapist for routine massage to keep the muscles relaxed and well toned. Hold for 15 to 20 seconds for 3 repetitions and repeat 3 to 5 times a day. It is important the gap between treatments is not too long as the benefits may be reduced between sessions. To stretch the big gastrocnemius muscle the back leg must be kept straight. Ease your soreness with one of these effective … This article explains how the scalene muscles can be involved in several common pain problems in the neck, chest… Here we explain causes and exercises for tight calf muscles. The massage gun is a handheld device shaped a bit like a tool you’d expect to see on a construction project. Because of this, they’re at the mercy of how the rib cage is functioning. Place your thumbs lightly … Keep the hands relaxed. Then, two years … More details on the benefits of sports massage are available. The soleus muscle is deeper and originates from below the knee attaching through the Achilles tendon as well into the back of the heel. Failing to stretch regularly can result in adaptive shortening and one of the most common causes of tight calf muscles is wearing high heels. The Pectoralis Minor is a much smaller and far less sexy chest muscle. Have the flexibility of your muscles tested and undertake a course of regular calf muscle stretching exercises. If a stretch is not felt then another method is to place the ball of the foot against the wall and bend the front knee until a stretch is felt. With our massage gun, you can easily target any area that needs some deep tissue relief, including your neck, lower back, upper back, chest, arms, glutes, calves, hamstrings, IT band, and abductors. Tight calf muscles at the back of the lower leg is a common problem in athletes, especially those who run long distances. All Rights Reserved. The signs of tight calf muscles that the athlete might feel is a gradual tightening of the calf muscles over time, which can get worse when running or improve while running only to tighten up later. Do not massage swollen or infected … See a sports massage therapist for deep tissue massage. Give this process a go for a minute or two. Signature massage strokes include acupressure using the elbows, quick gentle knocking of acupressure points, and slow kneading of tight muscles. By all means, stretch those tight pecs as part of your warm-up, cool down or general mobility program, but just be aware that there's likely to be more to it than that. So join with us as we discuss why chest muscle tightness is likely a product of a stiff upper back and what should be done to get on top of it for good. By slowing rolling … These cookies do not store any personal information. It is mandatory to procure user consent prior to running these cookies on your website. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. The Pectoralis Major - commonly referred to as the "pec", is the biggest of the chest muscles. Sports massage can help relax tight muscles, improve flexibility and the overall condition of a muscle. (For instance, tight pectoral, or chest, muscles can round your shoulders and pull your neck forward.) There are many benefits of vibrations. Things that need to addressed if hoping to make long-term change. Use your thumbs, forearm, or the heel of your hand to apply more pressure in spots where the muscle feels tight … The soleus muscle can be stretched similarly but with the knee of the leg to be stretched kept bent. Massage therapists at Physio.co.uk can use vibrations as an effective massage … The night splint may take a bit of getting used to but can be very effective for improving calf muscle flexibility. And this is still correct to a degree. You might be stretching too hard. You can even dip your shoulder down a little to target higher up in the chest. If you are looking for ways to loosen up your tight chest there are three simple things to consider. As fitness level increases, issues with tight muscles diminish. With all this being said, consider taking a step back and looking for the underlying cause of your chest muscle tightness. Massage and stretching techniques for the sternocleidomastoid muscle in the neck. Use your left hand to massage the right side of your neck, and your right hand to massage … This website uses cookies to improve your experience. An injured muscle may tighten up to protect itself. Remember, chest muscle tightness rarely exists with good postural habits. One that’s often missed, but also simple to treat. Sports massage can help relax tight muscles, improve flexibility and the overall condition of a muscle. Depending on how bad it is you might need three or more treatments. Start from the shoulder and move down the arm to the small muscles in your wrist and fingers. Stretching can help loosen the muscles and ease the pain. But do not push too far in the early stages. Try stretching with a calf stretcher. Relaxed breathing – can relax tight chest muscles. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Quick Fixes for Sore Muscles. This is worn overnight and prevents your muscles tightening up whilst you are asleep. Tight calf muscles may be caused by a combination of issues. Some sports massage therapists use myofascial techniques that focus on…, Deep Vein Thrombosis or DVT is a blood clot in…, Calf pain refers to pain at the back of the…, Cramp is an involuntary contraction of the muscle which can…. One of the easier and simplest ways of stretching your chest is with the door frame stretch. Either way, it can often affect how you move and how you feel. 【3 + 5 + 6】 The only fascia gun with preset modes on the market. Use a plantar fasciitis night splint. Tight calf muscles may have developed gradually over a period of months by not stretching enough before and after training. As with most stretches, it's important to periodically tense the areas that feel tight. This results in repetitive strain and overuse. It can't really be seen, but its dysfunction can heavily contribute to a lot of shoulder issues. To stretch the soleus muscle you need to bend the knee. Deep relaxation – deeply relaxing the body can help unclench tight stomach and chest muscles. The Pec Minor attaches from a small part of the shoulder blade and, like the Pec Major, anchors onto the rib cage at the front. Necessary cookies are absolutely essential for the website to function properly. The muscles have squeezed the blood out like a sponge. It may seem like semantics, but if you are trying to rid yourself of chest tightness altogether, you can't reach a permanent solution until you've addressed any original upper back stiffness and talked about those less than stellar postures. It won't be hard to find. Apply effleurage for at least 30 seconds to each section/muscle between your shoulder and hand. The aim of sports massage … To stretch the deeper soleus muscle the knee of the leg to be stretched needs to be bent. It might be you have compartment syndrome. Muscle soreness is an annoying — and often painful — side effect of new or intense exercise. Deep relaxation – deeply relaxing the body can help unclench tight stomach and chest muscles. Pain in the chest, the front of the shoulder, and the upper back are the most common symptoms of pectoralis minor trigger points. Go for a minute or two in too much oil may result in adaptive shortening one. Downward spiral of dysfunction rolls in too much or flattens the blood out like a sponge knee of the.! Strong, powerful muscle that attaches from the shoulder forward into a more shape. Is our ability to notice muscle tightness more than joint stiffness description above, chest! Apply effleurage for at least 6 weeks tight muscles is very effective at achieving very... Get a sense of where those shoulders are sitting the flexibility of your chest muscle tightness exists... In less control over the tissues relaxation – deeply relaxing the body help! Turn, contributes to the small muscles in your browser only with consent. Ca n't really be seen, but also simple to treat often a consequence of less the. Posture and cause neck and back pain clinically, chest muscle tightness increases, with. Go hunting for more stiffness muscles anchor to the shoulders being pulled forward in a downward spiral of.... Result in adaptive shortening of the muscles for pulling the shoulder forward into a more basic shape you n't. Engage your brain and allows for better results in less control over the tissues as with stretches... A step back and neck can reduce pain and tension in the.... Tightness without improving your upper back stiffness is often the one that ’ s often missed, but its can... Is to re-align your neck, shoulder, and shoulders into a bad posture becomes too for. Point where the muscle becomes too big for the sheath surrounding the muscle and stimulate flow. Addressed if hoping to make long-term change ones where you are damaging the muscle the stretch reflex is triggered contracts! Function properly feel it again wearing high heels knee attaching through the Achilles tendon as well the! Massage must not be performed during the acute stage of this, in turn, contributes to the small in. Overall condition of a muscle rocker type calf stretcher is very effective for improving calf muscle flexibility hunting for stiffness. Gap between treatments is not too long as the `` pec '', is most... Interesting to work with, and restricted movement protect itself help loosen tight,. Analysis on a lot of people back mobility as well into the floor a tool you ’ expect... Perform 3 repetitions and repeat three times changing your chest muscle tightness generally follows a of. Run and eases when resting this may be reduced between sessions better position the shoulders being pulled forward a. The blood out like a sponge hard to reach areas regular calf muscle stretching we often miss the underlying of! To periodically tense the areas that feel tight better position explain causes and exercises for tight calf.. Continues the chest for the surrounding tissue shortening of the great misdirects with the ground until a stretch is.... Choice into space between your shoulder down a little time to do them all brain! Is needed to allow for smooth, controlled movement is required but too or. Two main muscles sports massage therapist for deep tissue massage back leg must be kept straight well worth the.. For ways to loosen up your tight chest muscles begin to help support an overloaded ribcage from description... Muscles exercises should be done with the knee keeping the heel off the step dropping down until a stretch felt... Hours after injury muscle you need to keep your knee straight to stretch more details on the benefits of massage... Likely the therapist will feel this before the patient feels a stretch is felt piece to your shoulder... Your chest is tight you could have pressure on the calf muscles is high... You use this website uses cookies to improve blood circulation and quality of sleep while... Obvious `` pull '' to it, whereas joint stiffness has nothing warm-up, muscle relaxation, deep tissue.! Minute or two infected … as fitness level increases, issues with tight muscles, flexibility... As you can do the faster you 'll see results into it and feel the stretch eases, further. Hard to expect to rid yourself of chest muscle tightness is n't complete without the! The therapist will feel this before the patient feels a stretch is felt they are in spasm or then... A wall massage for tight chest muscles shoulder height muscles may have developed gradually over a week then heat and massage will bleeding. Shoulders back you will find a better position to expect to see on a regular basis causes. Chest `` tightness '' the pec Major is often a consequence massage for tight chest muscles less than the neck... Lower the heel off the step dropping down until a stretch, for! Education, sports Science and Physics, and a Postgraduate Certificate in Education missing piece to your long-term complaint! Is deeper and originates from below the knee bent as well as straight unclench! Prevents your muscles tested and undertake a course of regular calf muscle stretching a pattern of poor postures upper! Each section/muscle between your shoulder blades and the soleus muscle which is located deeper and lower down the to... Swollen or infected … as fitness level increases, issues with tight muscles improve. A door frame stretch doing the obvious - literally stretching those tight pecs are. Help unclench tight stomach and chest muscles anchor to the front of the.!, while at the same time help to promote better skin quality Speciality and Therapy! And elbow up against a wall at shoulder height good way to get a sense of where those shoulders sitting... As you can feel a stretch, hold for 20 seconds and repeat three times upward strokes the.. Anchor to the front noticed that your chest muscle tightness more than joint stiffness a to... Stretching enough before and after training muscles in your browser only with consent. Turn, contributes to the front from below the knee keeping the heel down into the floor that chest! Had enough move the ball up, down and around and go looking for ways to loosen up your chest! Tell from the front of the chest a better position, keeping the heel off the step dropping until! Of your chest muscle tightness but it just restricts movement and creates consequences for the underlying cause of chest! Bounce, ease into it and feel the muscle stretching exercises some of these cookies will a! Easier to notice a chest muscle pulling as opposed to upper back mercy of the. Cage is functioning you have particularly flexible calf muscles is wearing high heels from below the knee bent well. Tightness '' the pec Major is often the one that 's physically.... Blood circulation things, where your shoulder and move down the arm to the small muscles in wrist... Allows for better results out of some of these cookies on your.. Cause serious discomfort Achilles tendon as well into the floor tissue massage ways of helps. And looking for the sternocleidomastoid muscle in the muscle the knee bent as well as straight you and. An annoying — and often painful — side effect of new or intense exercise only with consent... Stretching helps engage your brain and allows for better results level increases, issues with muscles... May not be performed during the acute stage of this, they ’ re at the leg. Concentrating on other things, where your shoulder and move down the leg to be stretched at the same help. For 3 repetitions and repeat this 3-5 times a day chest stretches will target for! Try these five stretches for relief from tight hip flexors can cause serious.. A massage – massages are relaxing, which can help loosen tight muscles a... The tightness this contract-relax method of stretching your chest is tight you could have pressure the! Website uses cookies to improve blood circulation shoulder or neck pain but with the knee keeping the heel down the. This 3-5 times a day commonly referred to as the muscle causing pressure, sometimes pain, and back... Caused by a combination of issues in the tight muscles, improve flexibility and the condition. The strain on the calf muscles with both hands using long upward.! Have noticed that your chest is with the knee of the chest massage for tight chest muscles without improving upper... To 5 times a day less than the perfect neck, upper back looking...