Name: Playbook - Natalie Kimball - Upper Body Foam Roll
Uploaded: 2022-12-15T02:04:26.165Z
Duration: 4 min
Description: Upper Body Foam Roll

These are perfect for anyone but especially for those with a desk job. They really open up your chest and reduce shoulder and neck pain.

This foam roll routine really helps my rotator cuff before lifting! I didn’t realize how tight my upper body was until after! Thanks!

Dianne

Enjoy this foam rolling routine for your upper body! Spend 30 seconds on each movement or longer on specific movements if your body is calling for it! You can also add on the lower body routine if you’re foam rolling on a day off or have extra time. Enjoy! 

Upper Body Foam Roll Routine 4 minutes
Chest Opener (L/R)
Thoracic Spine (upper spine) 
Lats (L/R)
Chest (L/R)

1. Place your foam roller parallel to your spine and the lower edge lined up with your bra line. 

2. Keeping your hips off of the ground, bring your arms out to your side with soft elbows letting gravity stretch your chest. 

3. Bring your arms up and down as if you were doing a snow angel. Repeat 3-5 times. 

Tips: Sink deeper into your chest and stretch with every exhale.

Foam Roll Chest Opener

1. Start by placing your foam roller perpendicular to your spine at your bra line and laying down on your back with your knees bent and feet planted on the ground. 

2. Put your hands behind your head, as you exhale bring your elbows in and your chin towards your chest then inhale and reach your head towards the floor behind your as you open up your elbows. 

3. Move the foam roller up a couple of inches and do 3-5 reps every few inches until you get to your shoulders. 

Tips: To add rotation, as you breathe out and bring one elbow towards the ground, as you inhale bring yourself back to the center, exhale and repeat on the other side.

Foam Roll Upper Back (Thoracic Spine)

1. Start on your side with your knees bent and your foam roller perpendicular to your body, just below your armpit. 

2. Bring your arm up over your head slowly.

 3. Keeping your arm slightly bent and your palm facing up, bring your arm down towards your thigh and return to starting position. Repeat 3-5 times. 

Tips: Add variation by keeping your palm up as your raise your arm and palm down as you bring your arm towards your hip, pretend like you are spreading butter with your arm.

Foam Roll Lats

1. Start by laying down on your stomach, placing the foam roller parallel to your body, and right next to where your pec meets your shoulder bring your opposite leg up to a 90-degree angle.

2. Using your bent knee to "steer", roll side to side.

3. Bring your arm out straight and reach your arm up towards your head and bring it down towards your hip, return your arm back overhead and bring your arm towards your hip by bending your elbow and reaching it towards your hips and reverse. Lastly, you can do a shoulder press motion.

Tips: Breathe deep into your knots and try to relax, do 3-5 reps of each movement.

Foam Roll Chest

Upper Body Foam Roll

Definitely have a love/hate relationship with the foam roller but some of these help me lean a bit closer to the love side when it comes to the foam roller

Dwayne

Foam rolling is always that “good” hurt and these are no exception. Love it!

Some cracks and pops in the best way. This was awesome! :)

Full Body Foam Roll

I liked the background sounds that coincided with rolling the spots I didn’t remember existed till I felt the tightness.

Samantha

Great series! Loved the reminder to roll my IT bands - and bonus, learned how to roll my hammys

These are perfect for anyone dealing with sciatica!

Upper Body Foam Roll

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