Foam Roller Prayer Stretch

How to do it

1. Kneel and sit your hips back onto your heels.
2. Place your hands on top of a foam roller out in front of you (arms parallel or one hand on the other).
3. Let your chest drop toward the floor while reaching overhead with your arms together.
4. Slowly exhale and sink your chest toward the ground.
5. Use the foam roller under the hands to push deeper into thoracic extension.

Form cues

• Reach the arms overhead together as the chest sinks
• Breathe out slowly to deepen the stretch

Dosage

3-4 sets, holding 30 seconds (~5 deep breaths)

Muscles worked

Stretches: thoracic spine extensors, latissimus dorsi

Target muscles

Helps with

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