Roll Biceps Lying on Floor
Lying face down with one arm out to the side on a foam roller, the body shifts so the roller travels along the front of the upper arm.
How to do it
Setup
Face down, one arm straight out to the side with the front of the upper arm on the roller, palm down, the other hand on the floor.
Steps
- Shift the body so the roller moves from above the elbow to just below the shoulder.
- Turn the palm up and down a little to reach both sides of the muscle.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling over the elbow joint: stop above it. Pressing down hard with the chest: let the arm's own weight do most of it. Holding the breath on a sore spot: breathe out and move a little off it.
Breathing
Steady throughout; never held.
