Name: Playbook - Coach Tessa V - W1/D3 Grab your foam roller!
Uploaded: 2022-09-12T13:29:51.327Z
Duration: 9 min
Description: W1/D3 Grab your foam roller!

No foam roller? No problem! (I have a link to my preferred roller below)

You can also use a rolled up towel with a cushion underneath your bum for this one. 

Let gravity help you open up across your chest to start the session. From there you have two strength exercises that are floor based to help strengthen behind the shoulders. If this is too intense for you come off the roller. If it is too easy then I challenge you to try to keep your low back flat on the roller — use your CORE!

Start with one set , do two to three if you have time! Notice how it gets easier as you repeat — muscle physiology is pretty cool. 

Gravity Rules,
💃 Tessa

PS. Need a foam roller? This is the one we use at Zeal via Amazon - https://amzn.to/3ABcu8D

The foam roller is optional for this exercise. 
If you are very limited in your shoulder range of motion I highly recommend you do this exercise on the ground instead of on the foam roller. 
Make sure your head and your bum are both supported going down the length of the roller. Palms facing up move the hands down slowly and up trying to keep your fingertips in contact with the ground. 
If there any points you have stabbing in the shoulders, lift the hands off the ground or cut the range of motion. 
If you have a history of dislocating your shoulders or rotator cuff injury please send me a message for an alternative. 
Complete the number of repetitions listed. 
To make this exercise harder you can add light weights to your hands or try to pressure low back flat onto the roller throughout the whole movement.

Snow Angels - Foam Roller

The foam roller is optional for this exercise. I highly recommend you come off of the roller if you are having a hard time getting your hands to stay on the ground. 
If you have a history of dislocating your shoulders, rotator cuff injury, or numbness and tingling in the hands, message me for an alternative exercise. 
Set yourself up with the foam roller going down the length of your spine with your head and bum resting on the foam roller. Palms facing up, start with the arms in a Y position (Birdseye view). 
Slide your elbows down toward your rib cage while squeezing your shoulder blades together. 
Try to open up across the shoulder collar bones and keep your fingertips on the ground. If you can keep your elbows on the ground and your back flat on the roller you get bonus points. 
Complete the number of repetitions listed. Make sure you are moving slowly and breathing throughout the exercise.

Chicken Wing Tucks - Foam Roller

Foam roller is optional for this exercise. If you are unable to get your hands on the ground I recommend you get off the foam roller and just lay on the floor. 
Start with hands over shoulders and pull the band apart to get some tension on the resistance band. 
With your arms in a Y position reached for the floor to make contact with your hands on the floor. 
Keep the outward pull on the bed as you slide your elbows down toward your rib cage. 
As you slide your hands down the floor squeeze your shoulder blades together.
Slide your hands up into the wide position and reach toward the ceiling.

Banded Floor Slide | Y to W - Foam Roller

You have the option to complete this laying on the floor, foam roller, or leaning on the wall. 
With each of these positions make sure your head shoulders and hips are touching your surface. 
If you are on the foam roller have your head and bum supported by the foam roller. 
Keep your hands in an overhand position like in the video while you pull one elbow down toward the floor. 
As you pull your elbow squeeze your shoulder blades together and spread across your collar bones. Keep the opposite arm straight and over your chest while you pull the elbow down toward the ground. 
Complete the number of repetitions listed on each side.

Bow and Arrow Pull - Resistance Band

W1/D3 Grab your foam roller!

Thanks for this! It makes it easy to squeeze this in at the end of the day!

Sarah

W1/D1 Tissue Release + Wall Angels

W1/D1 Why posture?

Shoulders are so tight and after 2 days it shows 😂 

I’m looking forward to the full 30 days!

W1/D3 Grab your foam roller!

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