Name: Playbook - Ariana Energy - 12 minute upper back release
Uploaded: 2023-10-12T20:35:37.271Z
Duration: 12 min
Description: 12 minute upper back release

Release shoulders, subscapularis, chest, and back. Foam roller or myofascial balls required.

- Place the foam roller at the bottom of the shoulder blades.
- Exhale tuck rib cage down by engaging your abdominals, drawing your navel towards your spine. 
- Inhale extend the crown of the head towards the ground, exhale back to starting point.  Repeat 3 times. 
- Continue upwards, moving 1-2 vertebrae at a time until you reach the bottom of the neck.

Thoracic Release

- Shift so the foam roller is underneath the shoulder blade.
- Slowly move upward, dropping the shoulder, underneath the foam roller, in between the neck and shoulders. 
- Repeat on the other side.
- Take as much time as needed on each side.

Trapezius Release

Place roller horizontally underneath the armpit
Roll forward into the chest, hold.
Lift palm off the ground, guide it forward and back as far as you can.
Repeat with palm facing upward.

Armpit Release

- Place roller horizontally underneath the latissimus dorsi, behind the rib cage
- Place hands behind the head
- Lift the upper body toward the ceiling without engaging the lats, slowly lower back down.
- Work the foam roller upwards in the direction of the armpit
- Find and hold in any areas of tension

Latissimus dorsi release

-Place roller horizontally underneath the latissimus dorsi, behind the rib cage
-Place hands behind the head
-Lift the upper body toward the ceiling without engaging the lats
-Roll forward into the chest
-Roll back as far as you can
-Find and hold in any areas of tension

12 minute upper back release

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