How to do it
Plant both feet firmly and use leg drive to control each roll.
- 1
Lie on your back with the foam roller positioned horizontally under your shoulder blades.
- 2
Reach your arms straight up towards the ceiling.
- 3
Slowly roll from the middle of your back to the top of your shoulders.
- 4
As you roll, alternate reaching one arm at a time over your head to the floor, stretching the shoulder blade area.
- 5
Continue alternating arms while maintaining a steady rolling motion.
Expert tip
Keep the movement smooth and avoid jerky motions to prevent muscle strain.
Common mistakes
- ✕Rolling past the shoulders onto the neck
- ✕Bending the reaching arm at the elbow
- ✕Hiking the hips too high into overextension