How to do it
Shift your body weight gradually to control how deeply the roller presses.
- 1
Lie face down with a foam roller placed under your chest.
- 2
Extend the arm on the side you're rolling out to the side, palm facing down.
- 3
Gently roll your body side to side, focusing on the pectoral muscles.
- 4
Switch sides after spending adequate time on each side.
Expert tip
Move slowly over the foam roller and spend extra time on tender spots to release muscle tightness effectively.
Common mistakes
- ✕Bending the extended arm at the elbow
- ✕Allowing the head to sag toward the floor
- ✕Rolling forward onto the shoulder joint