Roll Posterior Shoulder Lying on Floor
Lying on one side with a foam roller under the back of the shoulder, the body rocks and rolls slowly over the rear deltoid and the back of the shoulder blade.
How to do it
Setup
Side-lying, the roller under the back of the lower shoulder, that arm across the chest, knees bent.
Steps
- Roll the body slightly back so the roller sits behind the shoulder joint.
- Move in small passes down onto the shoulder blade and back up.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Lying square on the side of the shoulder joint: roll back until the muscle, not the joint, is on the roller. Big fast rolls: small slow passes. Pressing into a pinch or numbness in the arm: shift off the spot.
Breathing
Steady throughout; never held.
