Place the Foam Roller vertical on the floor

Lay flat on your back with your tailbone and the top of your head both on the roller

Knees are bent feet are flat

Make sure your knees and feet are fist width (which is actually hip width) apart

Lift your arms straight up towards the sky and begin to balance... you may feel a little rocking side to side, but try to stay grounded through your feet becoming more stable and still

Exhale. Usually we are caught holding our breath, so inhale and exhale continuously

Reach your straight arms behind you (past your head) then bring them back to 90 degrees

Go as far back past your ears as you can, with out letting your ribcage lift off the roller or your shoulders pull up

Repeat 5-8x

Then reverse.

Lower your straight arms down towards your hips, and let them gently lift back up

Repeat 5-8x

The goal is to promote shoulder stabilization~ being able to move your arms while stabilizing at the shoulder joint

Helps to re-organize and balance the muscles surrounding the shoulder girdle, ultimately working to loosen up the shoulders

W ARMS:

Open your arms wide then bend your elbows into your body towards the foamroller and your hands draw in towards your shoulders without letting your shoulder blades pinch together in the back or rounding the shoulders in the front

Begin reaching your arms back out to expand your wing span then bend the elbows back

The goal is to stretch the front of the shoulders, top of the upper arms, and to open across the upper chest

Repeat 5-10x

FOOTWORK: