front 1 side 1
side 2 side2
side 3 side 3





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

Arms are extended on the floor, palms up and reaching towards your feet.

Engage core and shoulder blades then hold body alignment.

Have knees bent and feet flat around hip width.





Raise extended arms, without bending elbows, along the ground towards an overhead position.

Move slowly, pausing on the knots of tension. Working through the full range of motion.

Lower arms back to start position in a slow controlled eccentric motion.

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

If the back of palms begin to leave the ground, this is your limitation point Stop and relax for a few seconds. Then lower and return.