Roll Around the World Lying on Floor

How to do it

Keep your chin tucked slightly to protect your neck during circles.

1. 1

   Lie on the floor with the foam roller under your upper back.

2. 2

   With your knees bent and feet flat, lift your hips off the ground.

3. 3

   Extend your arms above your chest with palms together.

4. 4

   Slowly make large circular motions with your arms, rolling the foam roller around your upper back, shoulders, and chest area.

5. 5

   Reverse the direction of your arm circles to ensure an even stretch.

Common mistakes

• ✕Dropping the hips during arm circles
• ✕Making the arm circles too small
• ✕Skipping the reversal of circle direction