Roll Front Shoulder and Chest Lying on Floor
Lying face down with a foam roller under the front of the shoulder where it meets the chest, small moves work the front deltoid and the upper chest.
How to do it
Setup
Face down, the roller under the front of one shoulder, that arm reaching overhead at an angle, the other hand on the floor.
Steps
- Shift the body so the roller moves between the front of the shoulder and the upper chest.
- Sweep the arm slowly down and up to work the tight spot.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling on the bony point of the shoulder: stay on the muscle just in front of it. Pushing through pain in the joint: shift off and use less weight. Sweeping the arm fast: slow moves let the muscle let go.
Breathing
Steady throughout; never held.
