Foam Roller ITW

ChestShoulderShoulder Flexibility
Written By David Song

FOAM ROLLER ITWs

This is a shoulder, chest, and upper back mobility exercise. Lie down on a foam roller that is aligned with your spine. Raise your arms into a ‘Y’ position overhead and take 3-5 breaths. Focus on relaxing the muscles of the shoulder and chest. Repeat for the ‘T’ position (arms straight to the sides) and ‘W’ position (arms abducted 45 degrees and rotated internally into a thumbs down position).

Structures Involved:

  • Pectoralis Major and Minor

  • Rotator Cuff

  • Deltoids

  • Thoracic Spine

Related Conditions:

  • Text Neck

  • Upper Cross Syndrome

  • Forward Head Posture

  • Neck Associated Disorder

  • Thoracic Outlet Syndrome (TOS)

  • Brachial Plexopathy

Required Exercise Equipment:

Foam Roller - Click to Purchase

Foam Roller - Click to Purchase

 

Related Exercises

Featured
Foam Roller Prayer Stretch
Thoracic Mobility, Thoracic Spine, Latissimus Dorsi, Mobility, Foam Rolling, Upper Back
Foam Roller Prayer Stretch
Thoracic Mobility, Thoracic Spine, Latissimus Dorsi, Mobility, Foam Rolling, Upper Back
Thoracic Mobility, Thoracic Spine, Latissimus Dorsi, Mobility, Foam Rolling, Upper Back
Reverse Grip Dowel Pullover
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Reverse Grip Dowel Pullover
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Dowel Pullovers
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Dowel Pullovers
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Banded Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Banded Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Seated Hip Internal Rotation
Hip, Hip Internal Rotator, Mobility, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Seated Hip Internal Rotation
Hip, Hip Internal Rotator, Mobility, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Hip, Hip Internal Rotator, Mobility, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Front Band Pull Shoulder Rotations
Shoulder, Mobility, Warm Up, Rotator Cuff, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Front Band Pull Shoulder Rotations
Shoulder, Mobility, Warm Up, Rotator Cuff, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Shoulder, Mobility, Warm Up, Rotator Cuff, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Standing Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Rectus Femoris, Stretch, Hip Flexor Stretch, Hip Stretch, Hip Flexibility
Standing Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Rectus Femoris, Stretch, Hip Flexor Stretch, Hip Stretch, Hip Flexibility
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Rectus Femoris, Stretch, Hip Flexor Stretch, Hip Stretch, Hip Flexibility
90/90 Hip Thrust
Squat, Warm Up, Mobility, Hip, Hip Internal Rotator, Hip External Rotator, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotators
90/90 Hip Thrust
Squat, Warm Up, Mobility, Hip, Hip Internal Rotator, Hip External Rotator, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotators
Squat, Warm Up, Mobility, Hip, Hip Internal Rotator, Hip External Rotator, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotators
Sleeper Hip External Rotations
Hip, Mobility, Hip External Rotator, Glutes, Gluteus Medius, Gluteus Maximus
Sleeper Hip External Rotations
Hip, Mobility, Hip External Rotator, Glutes, Gluteus Medius, Gluteus Maximus
Hip, Mobility, Hip External Rotator, Glutes, Gluteus Medius, Gluteus Maximus
Sky Reach Stretch
Mobility, Morning Routine, Stretch, Full Body, Full Spine, Lumbar Stretch, Thoracic Stretch, Lumbar Flexibility, Thoracic Flexibility
Sky Reach Stretch
Mobility, Morning Routine, Stretch, Full Body, Full Spine, Lumbar Stretch, Thoracic Stretch, Lumbar Flexibility, Thoracic Flexibility
Mobility, Morning Routine, Stretch, Full Body, Full Spine, Lumbar Stretch, Thoracic Stretch, Lumbar Flexibility, Thoracic Flexibility
David Song
Previous

Biceps Curl and Press
Next

Crab Walks