Roll Chest Opener Lying on Floor
Lying lengthwise on a foam roller along the spine, the arms open out to the sides and rest toward the floor, stretching the chest; held for time rather than rolled.
How to do it
Setup
Lying on the roller from the head to the tailbone, knees bent, feet flat, arms out to the sides with the elbows bent.
Steps
- Let the arms sink toward the floor until the chest stretches.
- Slide the arms higher or lower to move the stretch across the chest, and hold.
- Bring the arms in, then roll off to one side to get up.
Common mistakes
Arching the lower back off the roller: keep the feet planted and the ribs down. Forcing the arms to the floor: let gravity lower them; tingling in the hands means lift them a little. Rolling off sideways: keep the feet wide for balance.
Breathing
Slow and even through the hold.
