Foam-Roller Overhead Shoulder-Flexion Stretch
mobilizeshouldereasypassive
3 × 20s
How to do it
- Lie faceup on a foam roller long enough to support the head, spine and pelvis; place the feet wide enough for balance.
- Hold a PVC pipe or broomstick slightly wider than shoulder width and extend the arms toward the ceiling.
- Lower the arms overhead as far as comfortable while keeping the ribs and pelvis controlled.
- Hold briefly, then return without forcing the elbows straight or the hands toward the floor.
Form cues
- Keep the ribs down and don't arch the low back to make the hands travel farther.
- Let the arms sink under their own weight — don't force the range or force the hands to the floor.
- Stop for shoulder pain, numbness, tingling or other neural symptoms.
Muscles worked
Stretches: latissimus dorsi, teres major, long head of triceps, pectoralis major
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed