Roll Shoulder Blade Reach Lying on Floor
Lying along a foam roller with the arms straight up, reach the hands toward the ceiling so the shoulder blades spread, then let them sink back.
How to do it
Setup
Lying along a foam roller from the head to the tailbone, knees bent, feet flat, arms straight up over the chest.
Steps
- Reach both hands toward the ceiling, lifting the shoulder blades off the roller.
- Keep the elbows straight; only the shoulder blades move.
- Let the blades sink back around the roller.
Common mistakes
Bending the elbows to push: the arms stay straight and the blades do the reach. Lifting the head off the roller: keep it resting. Rolling off to one side: set the feet wide and planted for balance.
Breathing
Exhale reaching up, inhale letting the blades sink.
