Floor Lying Shoulder Posterior Roll
Loosen tight shoulders! This foam rolling exercise targets your upper back muscles for better posture and pain relief.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie down on the floor on your side, with a foam roller placed under your shoulder blade.
2. Keep your bottom leg straight for stability, and bend your top leg with your foot placed on the floor in front of your bottom leg.
3. Position your head comfortably, supported with your bottom arm or on a pillow if necessary.
4. Use your top hand for balance and control of movement, and you can gently place it on the floor in front of you.
5. Shift your body weight onto the foam roller, focusing on the posterior shoulder muscles.
6. Slowly roll back and forth on the foam roller, massaging the muscles of the upper back and posterior shoulder.
7. Roll for a duration that feels appropriate for you, typically between 30 seconds to 2 minutes.
8. Switch sides and repeat the massage on the other shoulder to maintain symmetry.
Note that the foam roller should be moved slowly and carefully, and should not roll onto the neck or lower back region. Adjust pressure as needed to ensure comfort and effectiveness.
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