Stand up straight facing a wall.
Raise your arms to shoulder height with your elbows bent.
Press your forearms into a foam roller with your palms facing together and fingers pointing to the ceiling.
Maintain a neutral spine and engage your deep abdominal muscles throughout this exercise.
Slowly reach slightly upwards as you maintain pressure on the foam roller then hold this position.
Next, round your shoulder blades around your rib cage as far as able then hold this position.
Finally, rotate your shoulder blades upwards by moving your elbows apart then hold this position.
Reverse these motions to return to the starting position.
Repeat.
