sigle 1 march  2
  march 3







Lie with foam roll along spine (butt to head).

Arms are straight reaching towards the sky with thumbs-up position.

Squeeze belly and shoulder blades then hold body alignment.

Have knees bent and feet flat around hip width.





Raise one arm overhead nearing your ears as the thumb comes towards the ground.  The other arm lowers towards the ground near the hips with the thumb pointing at the sky.

Pause briefly to squeeze shoulder blades together and allow the straight arms to relax in their stretched position.

March the arms into the opposite positions in a slow controlled motion and pause.

Feel free to pause anywhere through out the movement to pause and apply pressure on any knots found along the way.

Keep body aligned throughout exercise constantly try to squeeze bottom of scapula together.