Roll Back Stretch
Kneeling with the forearms on a foam roller, roll it forward and let the chest sink toward the floor; the lats and the upper back lengthen.
How to do it
Setup
Kneeling, hips over the knees, forearms resting on a foam roller in front, palms facing each other.
Steps
- Roll the forearms forward until the arms reach long overhead.
- Let the chest sink toward the floor, the hips staying over the knees.
- Hold and breathe, then roll back and sit up.
Common mistakes
Sitting back onto the heels: keep the hips over the knees so the lats, not the hips, take it. Letting the lower back sag: brace the belly lightly. Rolling out too far: stop where the shoulders still feel secure.
Breathing
Slow and even through the hold.
