Roll Around the World Lying on Floor
Lying along a foam roller, sweep the straight arms along the floor from the hips out and past the head and back; the chest and the lats open in turn.
How to do it
Setup
Lying along a foam roller from the head to the tailbone, knees bent, feet flat, arms by the sides, palms up.
Steps
- Sweep both arms out along the floor and up past the head.
- Pause overhead where the sides of the back stretch.
- Sweep them back down the same way to the hips.
Common mistakes
Ribs flaring as the arms go overhead: keep the lower back on the roller. Lifting the arms off the floor to finish the circle: shorten the arc instead. Rolling off the roller: set the feet wide and planted.
Breathing
Inhale sweeping the arms overhead, exhale bringing them down.
