side 1 side 2
  side 3






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

Arms are palms up reaching towards feet with thumbs-out position.

Squeeze belly and shoulder blades then hold body alignment.

Have knees bent and feet flat around hip width.





Raise arms overhead nearing your ears as the thumb comes towards the ground.

Pause briefly to squeeze shoulder blades together and allow the straight arms a moment of relaxation.

March the arms to the floor 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.