10 minutes moving the back and chest on a foam roller
Starting from lying lengthways on the roller, this sequence combines arm movements with movement of the upper back.
- About 10 min · 5 exercises
- Home
- Foam roller (about 90 cm long) and mat
Suitable for: From those new to the roller
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 2 minChest Opening on the Roller
Rest the head and pelvis on the roller and let the arms fall to the sides so the front of the chest can relax.
Next: Arm Reach Overhead on the Roller
2 · about 2 minArm Reach Overhead on the Roller
Move the arms overhead only as far as the ribs stay down.
Next: Snow Angel on the Roller
3 · about 2 minSnow Angel on the Roller
Draw large arcs with the arms, as if tracing the floor.
Next: Upper Back Rolling
4 · about 2 minUpper Back Rolling
With the roller placed crossways, roll only the upper back over it.
Next: Thoracic Extension over the Roller
5 · about 2 minThoracic Extension over the Roller
Support the head with your hands and arch through the upper back, not the lower back.
Points to keep in mind
- To come off the roller, turn onto your side first, then get up slowly.
- Do not press hard or roll under the lower back or over any painful area.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy