Foam-Roller Overhead Shoulder-Flexion Stretch

How to do it

1. Lie faceup on a foam roller long enough to support the head, spine and pelvis; place the feet wide enough for balance.
2. Hold a PVC pipe or broomstick slightly wider than shoulder width and extend the arms toward the ceiling.
3. Lower the arms overhead as far as comfortable while keeping the ribs and pelvis controlled.
4. 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.

Dosage

3 × 20s

Muscles worked

Stretches: latissimus dorsi, teres major, long head of triceps, pectoralis major

Related exercises