Foam Rolling For Your Upper Body

Foam rolling is a great technique to improve the mobility/flexibility of your upper back and arms. We recommend spending 30 sec-1 min on each muscle group/exercise. Here are some extra cues for each exercise:

1. Lats: Tight lats may restrict overhead motion. Roll up and down the side/back of your rib cage.
2. Thread the Needle: On hands and knees, roll the foam roller out to the side using the back of your hand. Roll it as far as you can, and then return to the starting position.
3. Pec Stretch: Lay your spine along the foam roller. Let your arms hang in a 90-90 or goal post position. You should feel a stretch in the front of your chest. Hold for at least 30 seconds.
4. Upper Back: Roll up and down your upper back. Make sure to support your head/neck with your hands. You can rotate your body side to side in order to target different parts of your back.
5. Thoracic Extension: With your butt on the floor, extend backward over the foam roller. Start with the foam roller positioned at the bottom of your shoulder blades, and then move the foam roller every couple of repetitions. This exercise will help to improve the extension range of motion of your spine and acts as a self mobilization of the joints.

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